Competitor May 2017

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MAY 2017

| MAY 2017

The super simple, time-crunched workout

Watches that put GPS maps on your wrist

Page 51


* PLAN A *


Page 18




Click here for reasons why you should plan a runcation and travel tips.

PLUS: Fast new racing shoes Stylish sunglasses for summer

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The Brooks “Rocker Dude” makes his debut in Seattle, straddling the course and inspiring participants to rock out and “Run Happy”. The dude has spanned the streets at Rock ‘n’ Roll events throughout the country ever since.

2015 92-year-old cancer survivor, Harriette Thompson, inspires us all in San Diego by becoming the oldest woman to finish a marathon.


Deena Kastor clocked 1:09:36 to finish third in Philadelphia and also set three more Masters world records at 15K (49:03), 10 miles (52:41) and 20K (1:05:52).


The inaugural Rock ‘n’ Roll Marathon took place in San Diego, forever changing the sport of running.


In order to see Las Vegas in its neon glory, the race was moved to the night and the experience of running the Las Vegas #StripatNight was born.


We finished on the oceanfront at the first ever destination half marathon, Rock ‘n’ Roll Virginia Beach.


Shalane Flanagan led the two days of running at the first ever Remix Challenge weekend in Chicago.

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CELEBRATE 20 YEARS RUNNING M A R AT H O N | 1 / 2 M A R AT H O N | R E L AY | 1 0 K | 5 K | 1 M I L E

CREAT E YOU R M OM E N T IN 201 7 MAY 27-28




JUN 3-4


NOV 4-5


JUN 18


NOV 11-12


JUL 15-16


DEC 2-3


AUG 12-13


201 8

SEP 2-3


JAN 13-14


SEP 16-17


MAR 3-4


SEP 23-24


MAR 17


OCT 7-8


MAR 18


OCT 14


MAR 24-25


OCT 14-15


MAR 24-25


OCT 14-15




OCT 15


APR 22


OCT 28-29


APR 28


OCT 29



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Captured 2

monumental effort More than 27,000 runners applied to pound the pavement in the nation’s capital on April 2 for the Cherry Blossom Ten Mile Run, although the National Park Service allows only 16,000 to run this classic race past the local monuments and, yes, among the cherry blossoms. Even though the trees bloomed early this year, the event once again lived up to its name—in the 45th edition of the race. American Stanley Kebenei of Oakland, Calif., who became a naturalized U.S. citizen in 2014, won in 46:35. On the women’s side, Hiwot Gebrekidan of Ethiopia won in 53:37.

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Photos: karen mitchell

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m ay 2 0 1 7




10 Starting Lines We learn about a new running advocacy group for keeping public lands

22 Running

28 Make Your

32 Bucket-List

Away in

Marathon a

Spectator Races



There are races and other

Knox Robinson’s

Lots of marathon

running-related events worth

California road

locations also

experiencing even if you

trip proves that

happen to be great

have no interest in running


vacation destinations.

running doesn’t

Want a big city?

have to be about

Nature? Fun for the

a race. The

kids? Fun for adults?

open to runners. Plus: We meet a prolific amateur marathon runner, share new smoothie recipes, and lament the people who complain on Twitter about running and racing.




them. Here are five that no

18 Wearable

48 First Lap

54 Run It

running fan should miss.


Get tough with these five

Our picks for a

By Mario Fraioli

Watches that put

mental race strategies

variety of upcoming

GPS maps on

50 Coach Culpepper

destination is the

Here are races that

33 Travel Gear Essentials

run itself.

double as a great

Must-haves for cardio

Photos by Knox

vacation afterward.



By Jeff Banowetz

By Allison Pattillo

your wrist

The right way to recover from


Back Page

20 Shoe Talk

a marathon

Fast 10K–half

51 Workout of the Month

56 Last Lap

marathon shoes

The “A Bit of Everything”

Elite marathoner and

36 Uncommon Runners

21 Collective


author Becky Wade

You don’t have to be a pro to run like a champion. Learn from these people

Stylish sunglasses

52 Cross-Training

who balance families, careers and success at running.

for summer

Simple, fun jump rope exercises

By Allison Pattillo

42 The Many Layers of Anton Krupicka

shares what it’s like to travel and run all over the world.

talked about star. Nowadays, as this sports polymath adds climbing, biking

ON THE COV E R : Whether you’re there to run it or just to watch, Western States is definitely on our bucket list of races. For a few more, see page 32. Photo by Let’s Wander Photography.

and skiing to his repertoire, he’s no less intriguing.

B E LOW: Runners cross Bixby Bridge during the Big Sur International Marathon.

By Lisa Jhung

For more incredible destination races, see page 28. Photo by Reg Regalado.

A decade ago, Anton Krupicka became ultrarunning’s most visible and

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Š2017 Marriott International, Inc. All Rights Reserved. Westin and its logos are the trademarks of Marriott International, Inc. or its affiliates.

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No matter what obstacles travel puts between you and your well-being, our signature wellness programs are thoughtfully designed to help you soar above it all. Stay well at Westin Hotels & Resorts, a place where together we can rise.

4/7/17 9:08 AM


TH E LATE ST RUN N IN G N E W S Get the lowdown on all things running at

CONNECT WITH US Join the conversation competitor.running

Follow us


See what we share





Get healthy, nutritious recipes to support your training at

Find the perfect trail for your adventures

Stay up to date on the latest wearable


tech gear at

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tart cherry juice turns your water bottle into a recovery bottle Studies have shown that Montmorency tart cherry juice may help reduce strength loss and aid recovery after extensive exercise. Join other athletes and make tart cherries a nutritious addition to your training regimen so you can get more out of your workout tomorrow.

Look for Montmorency tart cherry products online and at your local grocery store

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Writers, Designers & Photographers J e f f B a n o w e tz For more than 20 years, Jeff has been writing about running and other endurance sports. He’s completed two Ironman triathlons, several marathons and more 5K races than he can remember. He lives just outside of Chicago in Naperville, Ill., with his wife and three kids, where you’ll find him biking (often with a kid in tow) and running in the nearby forest preserves. The author of this month’s story “Make Your Marathon a Vacation,” on page 28, his favorite running trip was to Italy,

E d i t o r i a l + De s i g n

Adam Elder Emily Polachek senior graphic designer Valerie Brugos staff photographers Oliver Baker, Ryan Bethke managing editor web editor

senior contributing editors

Adam W. Chase, Alan Culpepper, Mark Eller, Mario Fraioli, Meb Keflezighi, Brian Metzler, Allison Pattillo, Sam Winebaum contributing writers

Jeff Banowetz, Jonathan Beverly, Lisa Jhung, Mackenzie L. Havey, Susan Lacke, Matt Fitzgerald, Kelly O’Mara, Toni Reavis, Lauren Totter contributing photographers + artists

Matt Harbicht, Jeff Cohen, Sue Kwon, Fredrik Marmsater, Nick Nacca, Victor Sailer, Michelle Schrantz, Aric Van Halen m e d i a & m a r k e t i n g o p e r at i o n s

where he finished the Rome Marathon and

production manager Meghan McElravy

spent a week afterward enjoying the best kind

advertising production manager

of carbo-loading.

Gia Hawkins director, public relations Dan Cruz

in Minneapolis. In addition to writing the cross-training column for Competitor, she contributes to a variety of outlets including Triathlete, Runner’s World, and In addition to being a USA Track & Field-certified coach, she holds a master’s in kinesiology from

development Nicole Christenson Marketing Coordinator Natalie Hanson media operations coordinator

Hannah Sebahar

M ack e nz i e L. H av e y Mackenzie is a freelance journalist based

director, media marketing and

d i g i ta l s e r v i c e s director, web development

Scott Kirkowski director, creative services

Matthew McAlexander associate creative director

Thomas Phan director, multimedia Steve Godwin

web developers Joseph Hernandez, Miguel A. Estrada, Rachel Blades interactive creative director

James A. Longhini junior web designers

Sean Marshall, Eddie Villanueva

the University of Minnesota. When she’s not at her desk, she’s out running with her dog, training


for her 15th marathon and second IRONMAN.


Her forthcoming book, Mindful Running, will be

Joe Wholley, Mark Baba,

published in October 2017.

los angeles

F re d ri k M a r m s at e r A former scientist in the pharmaceutical industry, Fred is now into outdoor photography. His work has appeared in editorial stories and commercial projects all over the world—including this month’s feature on Anton Krupicka on page 42. He specializes in shooting in remote locations

Mark Cosby, Xochilt Llamas, Joy Lona, new york

Kristina Larson, Ac c o u n t s e r v i c e s managers Renee Kerouac,

Kat Keivens

coordinator Nicole Carriker media strategy Emily Nolen

and capturing athletes pushing their limits. Fred enjoys getting into beautiful and seldom-seen


locations to bring back fresh images, even

vice president, media Jessica Sebor

when he’s loaded down with 40 extra pounds of camera gear.

a publication of

L au re n Tott e n Lauren is a 2016 Olympic Trials Marathon

president Josh Furlow

Qualifier, 2:33 marathoner, blogger and coffee

chief marketing officer Keith S. Kendrick

addict. She is newly married to Seth Totten, who

senior vice president, global events Patrick Byerly

is a professional triathlete. They live and train

senior vice president, finance Elizabeth O’Brien

in Santa Barbara, Calif., where they represent

senior vice president, sales John Smith

“rabbit,” an up and coming running apparel company. In this issue, she spoke with elite runner

6420 Sequence Dr., 2nd Floor San Diego, CA 92121 For distribution inquiries: 858-768-6493 Digital Issue support: Distribution management: TGS Media Inc. •, 877-847-4621

No part of this issue may be reproduced in any form without the written permission of the publisher. Competitor is a registered trademark of Competitor Group Inc.

and author Becky Wade for our Last Lap interview, on page 56.


official magazine

4/7/17 3:46 PM

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PROTECTING THE TRAILS Run Wild advocates for the public lands enjoyed by trail runners everywhere. B Y A DA M E L D ER

Click here to find a trail to run in every state.

Santa Cruz Island, Channel Islands National Park

In late January, Emily Peterson was on her usual trail run around the stunning Marin Headlands, near San Francisco, when she was gripped by fear. Here she was, enjoying public lands at a time when the fate of public lands was very much up in the air. Utah congressman Jason Chaffetz had recently proposed a bill transferring 3 million acres of public land to state ownership. The fear is that states, unable to afford managing this land, would look to sell it off to private landowners.

of adventure,” Peterson says.

“I benefit so much from public lands on a daily basis, whether it’s running solo or with a friend having that camaraderie and sense

“Why aren’t trail runners at the table?” Peterson asked herself and her friends. “I know that we don’t have the numbers and

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Representative Chaffetz quickly killed his own bill after outcries from prominent hunter and angler associations—and that helped crystalize an idea that Peterson was kicking around. Trail runners use public land too, and people are more involved in politics now than anytime in recent memory. Why not mobilize runners to have a presence like other outdoor sportsmen?

deep pockets that hunters might have. We’re not lobbyists in Washington, [D.C.], but I think it’s right for us to have a voice on these issues.” Run Wild was soon born along with runners Claire Bernard, Levi Miller and Dylan Bowman, with the goal not only to build a coalition and stay aware of new bills in congress—but also to foster an appreciation for public lands. There’s a website, but the organization’s medium of choice is Instagram. “We want to raise trail runners’ awareness about their dependence on public lands in the sport that we love to do,” Peterson says.

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Dylan Bowman on the Pacific Crest Trail, California

Flume Trail, Lake Tahoe, Calif.

Levi Miller on Euer Valley trail, Northern Sierras, Calif.

“There’s an innate connection that we’re intrinsically aware of, but I don’t think that people always connect the two.” Peterson, who by day is an environmental consultant in San Francisco, was wary of being seen as more clicktivism or slacktivism. The group is incorporating action alerts from The Wilderness Society so that when a bill is proposed, people will know to contact their elected officials. But there’s another thing Peterson is wary of. “For me the most important aspect is that it’s also celebratory,” she says. “It’s important

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Mount Ritter, Calif.

Claire Bernard on East Maroon Trail, Aspen, Colo.

that we’re not depressing, because you’re not going to motivate people. We want to appreciate what’s already at our fingertips and inspire people to get engaged from there.”

gathering thousands of people overnight to express support for something. We’re slowly laying the groundwork, and if a big bill comes, we’ll have that community.”

Down the road, the group aims to be active in corporate outreach, but wants to build momentum first by hosting public-lands “teach-ins” around the country, starting at local running clubs and stores.

Most importantly for now, then, is the message.

“As we’ve seen with other causes, you can’t really have a presence on an issue politically if you aren’t already mobilized,” Peterson says. “You can’t be successful fighting a bill and

“In a true sense of the word, these lands are public, which means that you own them. It’s a pretty fundamental concept, but might be revolutionary for some people. You have a piece of 640 million acres, and that’s something we should celebrate and hang onto. If it comes to these lands being auctioned off, we should put our foot down.”

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

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

Goin g the Distance Heather Zeigler has run 157 marathons—and counting. By Kevin Bees e

At age 30 and with a few marathons under her belt, Heather Zeigler set a goal of running 50 marathons by the time she was 50. She achieved that goal with 17 years to spare. The resident of Downers Grove, Ill., has run 157 marathons and was the 17th woman to run sub-4-hour marathons in all 50 states when she completed the Honolulu Marathon in December 2015 in 3:55:29. Two other women have joined the elite company since Zeigler’s accomplishment. But for the longest time, Zeigler couldn’t stand running. “In college [at Purdue University], I was in Navy ROTC,” Zeigler says. “We would run and I hated it. I would always be in the back of the pack.” After giving birth to her daughter, Briyana, in 2005, Zeigler found herself overweight. She turned to running for weight management and found it wasn’t the burden it was back in college. After a short time she was running 5 or 6 miles a day, and wound up losing 45 pounds. Zeigler was living in Florida at the time when a friend encouraged her to run in the 2007 Chicago Marathon, a race that was eventually stopped due to stifling heat. She finished the race in 4:31:42. By the time she ran Chicago again in 2009, she was back living in Illinois. Running the Fox Valley Marathon in St. Charles, Ill., the next fall took her marathon running to a higher level. “I saw a woman wearing a shirt that read ‘52 marathons in 52 weeks,’” Zeigler remembers. There, she made what she thought was the lofty goal of 50 marathons by age 50. Zeigler then did at least one marathon a month from November 2010 to December 2012. She once

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ran four marathons in a 16-day span, and ran 30 just in 2015. Now 36, Zeigler has accomplished her running feats as a single mother. “The question was always, ‘What do I do with my daughter?’ for long runs and races,” she says. “It has taken a toll on my family. Now that my daughter is older, she enjoys it. I bring her with. I have family that is local, which helps. And I am lucky to have family and friends who help.” Zeigler has stayed healthy during her remarkable run. A foot injury last year is the only substantial ailment she has suffered so far.

She thought luck was on her side when she ran 3:33:33 in Spearfish, S.D., at age 33, thinking that would get her into the Boston Marathon. She missed the cut by 11 seconds. It would be 24 more races until she got her BQ; she ran Boston in 2014. Zeigler said she is looking to limit her marathon running this year, but also admitted that “paring back” may not be the best choice of words. A friend called and got Zeigler to commit to a marathon with her in May. “I checked my calendar and I am already doing two other marathons that month,” Zeigler says. “Maybe I don’t know what cutting back is.”

4/7/17 5:30 PM


NOV 11-12




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ANTISOCIAL MEDIA At some point, Facebook and Twitter became places to vent. Let’s use them to do some good instead.

When I first joined Twitter years ago, it was a place to connect with like-minded individuals from around the globe. I was blown away by how a simple tweet could yield inspiration, information and the occasional kick in the ass from people I didn’t even know. As a runner, it opened up a whole new world—one where I could simply @ mention my idol and she’d reply with a friendly recommendation for shoes or workouts, which is why I now tell people I am personally coached by Shalane Flanagan. (It’s not entirely a lie.) When Meb Keflezighi won the Boston Marathon in 2014, I watched it on two screens: the live TV broadcast, and on my laptop, where the rapid flow of tweets shared in my excitement that HOLY SH*T MEB IS WINNING THE BOSTON MARATHON! Twitter was a cool place for runners back then—one where we could share in the joy of our sport, 140 characters at a time. But now? Now it’s the easiest, most direct path to telling people how much they suck. Take, for example, a tweet I recently saw in my feed, directed at a local 5K: “I’ll never do this race again. The weather was HORRIBLE.” I hate running in a cold rain

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just as much as the next guy, but it’s not like race directors can pull a lever to make it stop. They just put on their ponchos, set up the cones at 3 a.m., and stand in the freezing rain until it’s time to take the cones down and go home to read your hate-tweets. Or this tweet to another race: “The hill in the final mile sucked. You really need to take that out.” Sure. Let the race director grab a shovel and get right on that. The worst is the entitled mini tweetstorm: “The race starts in 15 minutes and I’m still in line for parking!” “I can’t believe what a disorganized mess this is. #worstraceever” “I better get my money back.” I get it. Nothing is more stressful than a delay in getting to the start line. But scroll up a little bit, and you’ll see this same person tweeting a photo from the drive-through of a coffee shop only 20 minutes before the race start time. Before you rage-tweet, make sure it is not you who is the disorganized mess. At some point, we realized social media was a direct line to vent our vexations and get people on board our outrage train. At that same point, we lost sight of what is truly outrageous. For

a sport that’s supposed to be flooded with endorphins, runners sure are an angry bunch. Let’s change that. When was the last time you used social media to lift someone up, not tear them down? The direct line works for that too, you know.

As it turns out, 140 characters is plenty of space to pay someone a compliment. Susan Lacke’s first book, Life’s Too Short to Go So F*cking Slow (2017, VeloPress), will be released in November.



4/7/17 5:30 PM

YOU’RE NOT 20 ANYMORE YOUR BODY HAS CHANGED. You’re stronger and tougher—but injuries

are easier to get and harder to shake. Ageless Strength offers a dynamic strength program that can counteract the effects of aging and get you into the best shape of your life. Using functional exercises and minimal equipment (no gym required), you’ll strengthen muscle, fine-tune movement patterns, and hone balance. You’ll feel the difference in just two, 30-minute sessions per week.

Get back to your best performance with Ageless Strength.

Available in bookstores and online. See more at

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fuel 16

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

Simple Smoothies

For more healthy recipes click here.

These smoothies may be simple—no more than four ingredients per recipe— but they pack a ton of nutrients for both running performance and recovery. Excerpted from The Endurance Training Diet & Cookbook by professional triathlon coach Jesse Kropelnicki, these three smoothie recipes are a quick and convenient source of protein, carbohydrates and energy for both pre- and post-workout. Plus, they’re a much more delicious option than mixing your protein powder with water or plain almond milk.

Cocoa, Almond and Date Smoothie

Banana-Honey Protein Smoothie

Blueberry Protein Smoothie

Makes one 10-ounce smoothie

Makes one 20-ounce smoothie

Makes one 24-ounce smoothie

Dates are incredibly sweet and have a sticky, chewy texture, making them ideal for baked goods, chutneys, granola, salads, pilafs and spreads. Because they’re natural sources of sugar that come with some nutrient density, they’re perfect for sweetening this chocolate-y smoothie. Soaking the dates ahead of time softens their chewy skins and helps make the drink smooth.

This protein-packed smoothie can be served for breakfast on non-workout mornings or between meals. The protein powder adds 18 grams of protein to help facilitate muscle protein synthesis, keep blood sugar stable and keep you satiated for hours.

Blueberries are one of the most nutrient-dense sources of carbohydrates known to humankind, and they’re packed with antioxidants. As an endurance athlete, you create plenty of free radicals with the activities you do, so antioxidants that can help prevent cell damage from these free radicals are a welcome addition.

• 1 level scoop vanilla whey protein powder

• 1 level scoop vanilla whey protein powder,

• 1 cup frozen blueberries (see tip)

such as Designer Whey

• 1 cup unsweetened almond milk

• 1 frozen medium ripe banana (see Tip)

• 1 teaspoon unsweetened cocoa powder

• 1 tablespoon honey or agave nectar

• Ice cubes (optional)

Put the dates and almond milk in a small bowl and let soak until the dates are soft, about 15 minutes. Transfer the dates and almond milk to a blender and add the cocoa powder. Blend until smooth and frothy. Blend in a few ice cubes (if using) for an icy cold drink. Tip: A source of dietary fiber, B vitamins, magnesium and potassium, dates also contain easy-to-digest carbohydrates. Have them before a workout for a quick energy boost in place of an energy gel. They can even be used during exercise in moderation as a replacement for energy gels and bars.

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In a blender, combine the juice, protein powder and blueberries. Blend for 30 seconds or until smooth and frothy.

In a blender, combine the milk, protein powder, banana and honey (if using). Blend for 30 seconds or until smooth and frothy.

Tip: Have an abundance of fresh blueberries? Why not freeze them? Wash them, and then arrange in a single layer on a sheet pan. Freeze for 1 to 2 hours, then transfer to a resealable plastic bag.

Tip: Mostly known for their potassium and anti-cramping effects, bananas are also a good source of fiber, vitamins B6 and C, magnesium and folate. Because of their natural sweetness, I like to keep a stash of peeled bananas in my freezer for smoothies or baked goods. Simply remove the peel for ripe bananas and keep them in a resealable plastic bag in the freezer. Almost all smoothies turn out better when you use frozen fruit instead of ice!

Reprinted from “The Endurance Training Diet & Cookbook.” Copyright © 2017 by Jesse Kropelnicki. Published by Harmony Books, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC.

• ¼ cup pitted dates (see tip)

• 1 cup no-sugar-added apple or grape juice • 1 cup unsweetened 1% milk

4/24/17 3:39 PM

BRING OUT YOUR BEST Racing is when you find out what works for you and what holds you back, when you find out how you stack up—and where you want to go next. Whether your next race is a 5K or an ultramarathon, the Compete Training Journal will transform your approach to competing and make sure that race day brings out the best in you. New racers will get a fast-track road map to racing success while experienced competitors will deepen all aspects of their mental game for even better performances. DON’T RUN FROM RACING; RUN TOWARD IT AND BRING OUT YOUR BEST.

Available in bookstores, running shops, and online. SAVE $10 at using coupon VPFIRST.

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4/7/17 9:40 AM

Wearable Tech 18


Maps on your wrist Sam Winebaum

New technology helps make discovering great runs anywhere in the world increasingly easy. Lots of new GPS watches now not only track the usual run stats but can help show the way, with deep mapping and even turnby-turn navigation. H o w d o e s G PS -b a se d m a pping wo r k ?

GPS watches and our phones receive signals from a constellation of satellites designed to provide accurate locations worldwide. Your devices keep track of your exact location and determine your pace and distance. The most common format for location data is called GPX. GPX format files contain the data to create tracks or routes of where you or others went. If you then import them into a compatible device, they can be followed.

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Suunto Spartan Sport

Wh e r e ca n I f i n d r o u te s a n d co u r se s to p la n m y a dve n tu r e s ?

Strava is a great resource, with millions of runs, rides, and other activities recorded worldwide. They are discoverable by location and by name. For example: a race, trail or athlete. Strava also has heatmaps showing the most popular runs for a given location. Meanwhile, Suunto’s Movescount also has worldwide maps of popular routes for all sorts of activities, easily downloadable—no Suunto watch or account required. All Strava and Movescount runs, rides and other tracked routes are easily exported as GPX files. W r ist-b a s e d m a p s

GPS watches including the new Garmin fenix 5X ($700) and Casio Pro Trek WSD-F20 ($500) can display maps without a phone signal. The maps are similar to what you can see on your phone, miniaturized. With the groundbreaking Garmin fenix 5X you can import any GPX file to the watch—one you have created or one found elsewhere. Using its built-in base maps of all roads, you can get turn by turn directions for your route, with distances to the next turn, vibration alerts when it’s time to turn, ETA and distance to the finish—plus direction and distance to get back on course if you need. It can also suggest courses to follow of any

Garmin fenix 5X

distance and in any direction from where you are standing. It even includes built-in topographic maps of the entire U.S. Not a running watch, the hiking, cycling, paddling and skiing focused Android Wear Casio Pro Trek WSD-F20 has phone-free color maps and satellite views, weather trends from its sensors, altimeter and a compass. It’s best with an Android phone, as iOS functionality is limited. GPS run watches such as the TomTom Adventurer ($350) as well as all TomTom Spark 3 ($130 and up), Polar V800 ($500), Suunto Spartan ($500 and up) and other watches in the fenix 5 series allow you to import GPX files to the watches. You see your position as a line relative to the route you loaded and want to follow. (Your other run stats are still available on other screens.) Most of these watches also let you create a route by clicking off its segments on a map at their websites to create a route file you can upload to the watches. But Don’t Forget

While using these watches in the wilderness, always have a paper map, compass and the skills to use them. Tech does fail or run out of juice.

Photos: sam winebaum

TomTom Adventurer

Click here to learn more about GPS watches for runners.

4/24/17 3:42 PM




Olympic marathoner, Meb Keflezighi, paces the 90-minute group and is named our Vice President of Running.

On June 3-4, the original Rock ‘n’ Roll Marathon will celebrate 20 Years Running. Since 1998, the music, cheer teams and community support has been the heart of Rock ‘n’ Roll. Here are 10 race elements runners can get excited about for the celebration this June: 1. THE PARTY


We’ll be celebrating non-stop from the Expo to the Finish Line.

Earn a commemorative finisher medal, as well as a participant t-shirt!


Complete the marathon and earn an exclusive Marathon Finisher Jacket!

Run through San Diego’s favorite neighborhoods, including North Park, Balboa Park and Downtown!

3. THE FANS Feel the love with the overwhelming amount of community support and cheer.

4. THE MUSIC Rock out to the live, local entertainment on this band-lined course.

5. THE RACES This event has a distance for everyone including a Saturday 5K, Half Marathon Relay, Half Marathon and Marathon.


8. THE FINISH Enjoy the epic Finish Line Festival with a complimentary beer and concert by Michael Franti & Spearhead.

9. THE CITY Explore America’s Finest City, especially the beaches, parks and tacos from authentic Mexican eateries!

10. THE CELEBRATION We’re celebrating 20 Years Running and it’s going to be the biggest party in Rock ‘n’ Roll history.

Celebrate 20 Years Running of the Synchrony Financial Rock ‘n’ Roll San Diego Marathon & 1/2 Marathon this summer. This is the year you won’t want to miss!


The inaugural Rock ‘n’ Roll Marathon took place in San Diego, forever changing the sport of running.


“The most powerful mile in running” debuts in San Diego with the Wear Blue Mile, a tribute to military members who have died during service, displaying American Flags and portraits of fallen soldiers for one mile.

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JUNE 3-4, 2017

4/7/17 9:45 AM

S h o e Ta l k 20


Fast Footwear f or a 10K–hal f Marathon B y A dam W. C ha se

adidas adizero Takumi Sen 3 Boost, $160 Weight: 6 oz. Heel-to-Toe Drop: 9mm

The adidas adizero Takumi Sen 3 Boost is a unisex sized, lightweight speedster packed with abundant call-outs, like Boost material in the forefoot for outstanding energy return and impact dampening, with a 9mm drop for some heel cushioning. This neutral, elite racing shoe has a wider toe box, features Continental rubber on the tip and tail of its outsole and a midfoot stability system to aid in the fore-to-rear transition. The mesh and textile upper is both comfortable and breathable, and drains quickly after dashing water over your head at aid stations.

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two is very different from one that you only wear for a third of that time. This season you can choose from many great options; here are three, depending on your specific needs and preferences.

Reebok Floatride Run, $150 Weight: 8.9 ox. Heel-to-Toe Drop: 8mm

For those who want a remarkably soft and flexible racing shoe, Reebok’s newest shoe, the Floatride Run, is also its most technically advanced. The seamless knit upper offers supreme flexibility without binding the foot, and yet the foot hold is quite secure due to a midfoot cage, thick laces and a heel counter that lock the foot into place. The Floatride accommodates most foot shapes, and its midsole uses a foam cell material for those who don’t want to race in the standard, rigid, unforgiving racing flat. In other words, the Floatride is more absorbing and cushioned than you’d expect from a 10K to half marathon shoe.

Mizuno Wave Hitogami 4, $110

Weight: 7.6 oz. Heel-to-Toe Drop: 9mm

Mizuno’s Wave Hitogami 4 is more of a comfort racing flat with enough cushioning and impact protection to serve an efficient runner for a full marathon, given its Wave impact dispersion technology insert and a new full-length midsole compound for better response and durability. The newest Hitogami has the narrow fit of a racing flat and weighs in at 7.6oz with a 9mm drop that speaks to its heel cushioning for slower running later in the race.

photo: oliver Baker

Footwear for racing a 10K to half marathon distance has to hit an elusive sweet spot. The shoe should be efficient and ready for high performance—but not so much that runners must forgo all creature comforts, as they might for a fast 5K racing shoe. A shoe you wear for an hour or

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collective gear


Sungla ss e s With Style These sunglasses only look casual—look closer, and they’re fully run-ready. B Y ADAM EL DER

Some like the all-business look of “performance” sunglasses—the wraparound shades you find on all types of athletes, from elite runners to professional baseball players and golfers. Others don’t. For the latter, eyewear companies are making more choices than ever in styles that work just as well on the run as they do by the pool, on vacation or out to lunch. That’s because they’re loaded with performance features that allow you to endure sweaty runs in the sun.

[1] adidas horizor, $99–$169 These semi-wraparound sunglasses give exceptional peripheral vision—and plenty of protection from a stray branch or whatever you might encounter. The bold look feels a bit Elvis-like—in a good way. It’s got grippy ear and nosepieces, and polarized lenses are an option.

[2] Oakley Crossrange, $150–$210 Oakley brings customization to lifestyle sunglasses; the ear pieces are swappable, and come in an array of colors and finishes (the nose piece is swappable too). They’re lightweight, stylish, hold tight and feature Oakley’s clear and easy-on-the eye Prizm lenses. Prescription and polarized lenses are optional.

[3] Goodr, $25 No sunglasses roundup is complete without including Goodr, whose budget-friendly, Wayfarer-shaped, run-specific sunglasses feature crazy bright frame and lens options. The frame is texturized to prevent slipping, and lenses are polarized to block glare.

[4] Maui Jim Kaupo Gap, $229 Most any aviator frame will feel lightweight, but Maui Jim made this one performance-ready with an almost weightless nylon frame. With sticky nose and earpieces, and an adjustable nosepiece, they stay on without feeling the least bit tight.

[5] Rudy Project Spinhawk, $175 The Italian company known for its performance running and cycling sunglasses also does a nice Wayfarer style. It’s got lightweight frames and wide lenses, with a thinly mirrored lens technology that Rudy claims reduces stress.

photo: oliver baker

[6] District Vision Kaishiro, $199 The latest frame from the stylish New York City company is incredibly lightweight with a titanium core. As with District’s other models, the nosepiece and earpieces feature sticky rubber that’s moldable for a custom fit. Polarized lenses are available.

[7] Smith Founder, $169 Smith’s Founder frame takes subtle design cues like a keyhole nose bridge, and adds runner-friendly features like a sticky nosepiece, sturdy (but light) frame and hinges, and polarized lenses.

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Knox Robinson’s California road trip proves that destination running doesn’t have to be about a race. The destination is the run itself. WORDS AND PHOTOS BY KNOX ROBINSON | INTRODUCTION BY ADAM ELDER

When runners are looking for stoke and adventure, Knox Robinson brings it better than nearly anyone. The founding coach of Black Roses NYC run crew and chief curator of Nike+ Run Club also produces one of running’s must-follow Instagram feeds, @firstrun. There, the former Division I runner documents his running adventures in far-flung places—from upstate New York to South America and east Africa, along with food, music, history and other touchstones of the running lifestyle. But what sets Robinson apart is the style with which he does it: His posts combine documentary, poetry, social commentary

and a reverence for running, with plenty of thoughts on wellness, meditation and spirituality. He speaks to the rhythms and challenges that all runners can identify with. Layered on top of all that is his coaching advice and sprinkles of encyclopedic music knowledge that this former editor at The Fader magazine is full of. Earlier this year, Robinson took a threeweek trip through California, from Palm Springs to the San Francisco Bay Area and Sonoma County, then back to Los Angeles. He not only brought his running gear, he did plenty of running (75–85 miles per

week). He wasn’t traveling to race—he simply met up with locals and explored a few beaten paths and many roads less traveled. In the spirit of this month’s travel issue, Robinson shared photos, plus his inspiration for running as a pursuit in and of itself. Want to get away? You don’t need to do it for a race. Do it just to go running.

To learn more about Knox Robinson click here.

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HOW TO GET AWAY “You just gotta go for it,” Robinson says. “If there’s an interesting person or a place that you’re vaguely curious about, reach out and meet up with them for a run. If there’s a cool landmark or a cool park or some sort of sight that you’ve seen or have a recollection of, whether it’s six months ago on someone else’s Instagram feed, or 20 years ago with a line of poetry that you read while you were in college, go out and pursue that.”

Just past the trailhead at the base of the ridgeline—just for the silence, the stillness and the smell of the desert after a morning of heavy rain. Indian Canyons. Indian Canyon, Palm Springs

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2017 l Travee Guid

I get it: you might not get it. But when @mariofraioli texts you “there’s a crew rolling in the morning if you wanna shred... some proper mountain running”—even if you only have the faintest suspicion that crew is gonna include ultra trail monsters @afvarner @ywangruns @fernandodss —you’re gonna show up and shred best you can cc + s/o my own @blackrosesNYC crew always up for the ups and downs @seanhlee @fredgoris. Up in the clouds around Mt Tamalpais watershed. Mount Tamalpais State Park


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Shaking off the pleasures of an afternoon of private tasting @korbel_1882 with a solo 60min+ including Healdsburg’s legendary Fitch Mountain loop as suggested by the team @healdsburgrunningcompany—gorgeous pure running route above the rain-swollen Russian River... even if they neglected to mention the hills...

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ON MEETING PEOPLE TO RUN WITH “I dialed up people and let them know I was going to be in town,” Robinson says. “But sometimes it’s also easy to be like, what town am I gonna be in? Then find the running club, like San Francisco Running Company, and join them on their runs. Other times it was cool to meet a stranger in town. Just walking up to the counter and asking, ‘Where should I run around here?’ I was having a good time just doing that. Also Googling and going to random places—just being an average runner and asking where I should go. It’s really great to have people show you their turf.”

“Rather than becoming involved with interpretations, images, feelings or sensations, we can remain with the energy in its pure a raindrop falling into the ocean.” pp 68-9 Hidden Mind of Freedom. Spending a few days here @ ratna_ling_retreat_center thinking about the practice. Tonight at mediation a teacher asked us to consider instances in which our sense of self softened and we felt connected to a larger whole. Things being what they are I wasn’t the first in the room to bring up running—but I thought about the spectrum of it: how running a big city marathon can make you feel jacked in to all the beautiful savage and severe urban energy of the place until you’re part of its very pulse, and on the other end, how running in a forest (or in the desert or along the ocean) you’ll sometimes forget your own breathing and instead feel as if the forest is breathing you.

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Ratna Ling Retreat Center, Sonoma County

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Kruse Rhododendron State Reserve, Sonoma County

PLANT BASED: Shinrin-yoku is nothing new, of course. But as a concept “forest bathing” was framed up in the early 80s by Japan’s Ministry of Agriculture, Forestry and Fisheries as a way to connect walking in the woods with personal wellness. Subsequent studies from Japan, Finland and the US suggest that regular exposure to phytoncides—volatile compounds given off by spices, onion, garlic, tea tree, oak, cedar, locust, pine, and many other plants to defend from bacteria, fungi and insects—might have a positive effect on the human body such as lower blood pressure, heart rate and concentrations of salivary cortisol (a stress hormone) as well as general reductions in tension and anxiety. Spending a few days running + meditating in deep woods Sonoma County—where Shinrin Yoku LA trains and certifies its forest therapy guides—I found the environs and the plant biota particularly intense mentally and emotionally. Afterwards I wasn’t so much concerned with analyzing the effects; I just kept thinking about getting out in the woods again. And again. Kruse Rhododendron State Reserve, Sonoma County

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1h50 solo session riding concrete waves out in the hypoxic suburbia of LA, never knowing I was merely minutes from the ocean at the turnaround of an out and back until I consulted the map when it was over.

Coyote Creek, Los Angeles


Marin Headlands

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“Much respect to everybody with standard trainers, but I would pack a pair of lightweight flats so you won’t clog up your luggage, and you’ll keep your pavement runs super nimble and interesting,” Robinson says. “Definitely a pair of lightweight trail shoes as well. And a trail pack. That way you can say, you know what? I’m in Palm Springs, there’s a mountain right there, let me pack a water bottle and my hydration stuff, sunscreen and sunglasses. And mapping tools: Avenza has made scalable versions of tens of thousands of maps from all over the world, downloadable to your phone. They’re the topo maps you find at camping stores, but they’re searchable and GPS coordinated. I get the map for wherever I’m going to be to see what cool stuff is around.”

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2017 l Travee Guid Make Your Marathon a Vacation B y J eff B a n ow etz

It’s not always an easy pitch to your family, friends or significant other: I know where we should go on vacation this year—let’s watch me run a marathon! But lots of marathon locations also happen to be great vacation destinations. Want a big city? Nature? Amusement for the kids? Fun for adults? You can find a race that doubles as a great vacation afterward. While you focus on your training, your crew can anticipate the rest of the vacation. Here are some of our top choices for races to make everyone happy.

For more race destinations click here.

For those with older kids:

Walt Disney World Marathon

Marine Corps Marathon

Next run: Jan. 7, 2018

The race: You could argue the marathon travel trend started when Walt Disney World created a marathon on one of its slowest weekends of the year nearly a quarter century ago. The result was a huge success, and the beginning of a Disney running series that incorporates multiple events throughout the year at both its park in Florida and Disneyland in California. The original Walt Disney World Marathon celebrates its 25th anniversary next year, and it incorporates a number of events throughout the weekend—including races for kids—before culminating with the full marathon that runs entirely on Disney properties on Sunday. The trip: This one is a no-brainer. Of course any kid wants to go to Disney World, and the actual Disney characters out cheering on the racecourse will make the experience of watching the race more fun for the kids. And spending the next couple of days in the park is what they’ll really enjoy.

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Next run: Oct. 22, 2017

The race: This is race has long been considered one of the best run races in the country—it is the Marines, after all, who have been putting it on since it first hit Washington, D.C., in 1976. It routinely draws 30,000 runners for its tour of Arlington, Virginia, and the nation’s capital, featuring a scenic course that hits most of the well known landmarks. It’s also known as a good first-timers race, due to the solid organization and a relatively flat course throughout. The trip: You ran past all the monuments during the race, now slow down and go see them up close. Families will find plenty to do in D.C.: touring the monuments, the White House and the Capitol, and exploring the Smithsonian Museums on the mall. Kids will love the Air & Space Museum as well as visiting the pandas at the National Zoo.

For those who want to leave the kids behind:

Rock ’n’ Roll Las Vegas Marathon

Next run: Nov. 12, 2017

The race: This nighttime race shuts down the Vegas strip as it’s taken over by the massive crowd of runners. You get a oneof-a-kind experience exploring Las Vegas with entertainment along the route and a massive headliner concert before the race. The trip: Enjoy a few days before or after the race hitting the casinos, seeing shows, dancing at the clubs or sitting poolside with a drink. Actually … maybe you should plan to stay a few days after the race is over.

photo: rock ‘n’ roll marathon

For those with younger kids:

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For the group of twentysomethings:

For a romantic weekend:

For a taste of the tropics:

Austin Marathon

San Francisco Marathon

Honolulu Marathon

Next run: Feb. 18, 2018 The race: Austin is known for live music, great food, fun bars and a hip urban atmosphere. The loop course of the Austin Marathon includes more than 15 bands along the route as you get a fine tour of the capital city of Texas. You’ll start and finish in downtown Austin, with scenic sections run along the shores of Lady Bird Lake and through the University of Texas Campus.

The race: San Francisco is one of the country’s most beautiful cities, and the San Francisco Marathon provides an excellent tour. The course includes a trip across the Golden Gate Bridge and visits to Fisherman’s Wharf, the Embarcadero and Crissy Field. And while San Francisco has plenty of hills that will give runners nightmares, this course avoids the worst of them. This year, 27,000 runners are expected as the race celebrates its 40th year. The trip: This is one of the few big-city races to take place in the summer, so take advantage of the timing to explore the city. It’s tough to tell anyone to leave the shopping, restaurants and sights of San Francisco, but consider taking a day trip to Marin County to explore Point Reyes National Seashore, or to Napa for a wine country excursion.

Next run: Dec. 10, 2017 The race: Nearly 30,000 athletes make this December race—which celebrates its 45th running this year—the culmination of their running year. There’s no time limit and no cap on participation, making it a good race for beginners and one that you don’t have to plan a year in advance to enter. The race starts at 5 a.m. to avoid the warm temperatures, and offers runners a scenic course with ocean views along much of the route, which includes trips past Waikiki Beach, and Diamond Head and Koko Head volcanic craters. The trip: It won’t take any convincing to get people to accompany you to Hawaii. After the marathon, spend a week (after all, it was a long flight) exploring the beaches, volcanoes and tropical splendor of this piece of paradise.

photo: honolulu marathon

The trip: Austin prides itself on being an eclectic city. You won’t go far before seeing a Keep Austin Weird sign celebrating its artistic bent. After the marathon, spend a few days enjoying the music, bars and restaurants that have put Austin on the map nationally. If your legs are up to it, the Barton Creek Greenbelt is a forested area that surrounds the city and offers hiking and biking trails to explore.

Next run: July 23, 2017

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For a taste of Europe (in North America):

Rock ’n’ Roll Montreal Marathon

Next run: Sept. 24, 2017

The race: Head north of the border to participate in one of Canada’s largest races. The Rock ’n’ Roll Montreal Marathon attracts 30,000 runners to the largest French-speaking city in North America. The course is a great tour of the historic sections of the city as well as its modern neighborhoods. The trip: Montreal is filled with historical buildings, beautiful parks and excellent restaurants. You get the feel of a European city without crossing the Atlantic. And if French is foreign to you, it’s still easy to get around, as most signs are in English and French—and many Montréalais you’ll encounter are bilingual. If your legs feel good enough, walk up to Mont-Royal for an excellent view of the city’s skyline, and tour the Basilique Notre-Dame.

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To explore natural wonders:

For a mountain retreat:

For a coastal retreat:

St. George Marathon

Lake Tahoe Marathon

Big Sur International Marathon

Next run: Oct. 7, 2017

Next run: Oct. 13–15, 2017

The race: This race in the southwest corner of Utah is primarily known for two things—it’s incredibly scenic and fast. The point-to-point course begins in the Pine Valley Mountains and descends 2,600 feet as it winds 26 miles to the finish in Worthen Park. Anyone looking for a Boston qualifier will certainly benefit from a little help from gravity. The race is limited to 7,800 runners, which it usually reaches quickly after registration opens in the spring. The scenic desert vistas and rocky canyons along the course make this a oneof-a-kind race.

The race: This three-day running festival in Lake Tahoe has something for everyone. Friday features the Lakeside Marathon and Nevada Half Marathon, Saturday you can choose from the Cal-Neva Marathon or Carnelian Bay Half Marathon, and on Sunday, finish up with the Lake Tahoe Marathon or Emerald Bay Half Marathon. That doesn’t even cover the ultras, relays, kids events and shorter races available. No matter what race you choose, you’ll enjoy spectacular views of Lake Tahoe in the fall.

The trip: The secluded southwest corner of Utah is a beautiful place to visit on its own—St. George is about a two-hour drive from Las Vegas and a five-hour drive from Salt Lake City. But once you’re there, you can explore several national parks within a relatively short distance. Head south to see the Grand Canyon in Arizona, or stay in Utah to explore the “Mighty 5:” Canyonlands, Arches, Capitol Reef, Bryce Canyon and Zion national parks.

The trip: Lake Tahoe, on the border of California and Nevada, offers incredible hiking and mountain biking for outdoor lovers, plus nightlife (and gambling) for those who want to celebrate after the race. No matter how you want to spend a vacation, you’ll be impressed by the towering Sierra Nevada mountains that surround the crystal clear waters of Lake Tahoe, the largest alpine lake in North America.

Next run: April 29, 2018

The race: Any list of the most scenic marathons in the U.S.—or the world for that matter—includes the Big Sur International Marathon. The point-to-point race along California’s north central coast is the largest rural marathon in the world, starting at Big Sur station and running north to Carmel, Calif. Along the way, runners will see redwoods, ranches, rocky cliffs— and some of the most stunning views of the Pacific anywhere in the state. The run over Bixby Bridge is one of the signature spots in marathon running. The trip: This section of California is perfect for a relaxing getaway. You’ll find plenty of resorts where you can do nothing but enjoy the coastal scenery—and get a massage or two. Head to Monterey to explore art galleries and museums, or take a whale-watching trip. The town also features a zoo and an aquarium if you’re traveling with kids. Of course, you could also just spend your time at the beach, which is never a bad idea.

photo: st. george marathon


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33r d Annual

October 8, 2017 8:00 AM Washington, D.C. Pentagon




RUN A R M Y RUN S T R O N G Priority Registration opens May 10, presented by Navy Federal Credit Union. General Registration opens May 24, presented by General Dynamics. LEAD SPONSORS

#RunArmyRunStrong All Race Proceeds Benefit Soldier and Soldier Family MWR Programs.


Distribution of this announcement does not constitute endorsement by the Federal Government, the DoD, or the Army.

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4/7/17 10:08 AM


2017 l Travee Guid Bucket List Spectating: 5 Races Worth Watching B y M a r i o Fr a i ol i

Yes, there are races and other running-related events worth experiencing even if you have no interest in running them. Here’s a short roundup of five that any running fan shouldn’t miss.

5 The New York City Marathon




Great City Street Games

The Western States 100-Mile Endurance Run

The IAAF World Championships in Athletics

Ultra-Trail du Mont-Blanc

Squaw Valley and Auburn, Calif. June 24–25, 2017

London August 5–13, 2017

The oldest and most prestigious trail 100-miler in the world, Western States is the holy grail of ultrarunning. Participation is limited to the top 10 returning finishers, a handful of qualifiers and a lot of lucky lottery winners. Taking part in the moving caravan of crew and spectators that makes its way along the point-to-point course all the way to the track in Auburn is worth experiencing.

The world outdoor championships is the most competitive track meet outside of the Olympics and for the first time in a few years, it’s taking place in an environment that appreciates a good athletics competition. Watch the world’s best athletes go head-to-head in Olympic Stadium among some of the most rabid—and knowledgeable—track and field fans you’ll ever meet.

Manchester, Great Britain May 26, 2017

Taking place in conjunction with the Great Manchester Run—Europe’s largest 10K with more than 40,000 runners participating—the Great City Street Games pits some of the world’s top sprinters and hurdlers against one another on a single-lane sprinting straightaway in a unique, intimate urban setting. You won’t find this kind of energy in a stadium!

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Chamonix, France Aug. 28–Sept. 3, 2017

While competitive mountain running still doesn’t have wide appeal here in the U.S., it’s all the rage in Europe—and you’ll know why if you ever step foot into Chamonix at the end of August. Experience a weeklong celebration and appreciation of trail running culture in this quant mountain town.

Train-hopping your way through the New York City Marathon is one way to experience the culture and energy of the Big Apple while also watching more than 50,000 runners navigate one of the most unique courses in all of road racing. This event has a flavor to it that only New York could blend together.

photo: new york road runners


New York City Nov. 5, 2017

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When you travel to run or race, packing your favorite running shoes is a given. What else you bring is up to you … but allow us to suggest these multipurpose, must-haves for cardio tourists.

Pro-Tec Travel Roller Massager, $28


• At only 17.5

inches long, you have no excuse not to pack this mighty, tight-fascia-busting tool. Comfortable handles make self-massage easy— or put it on the floor and use it like a roller.

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HyperGo After Sports Wipes, $15 for a resealable pouch of 20 wipes

• These gener-

ously sized, 12” x 12” wipes are just what you need to feel fresh after a run, a long travel day or when the hotel runs out of hot water.

Strafe Scout Jacket, $179

• With this unisex

jacket you’ll be protected from the elements on your run and while touring about town. It’s waterproof, breathable, has stretch but doesn’t scream “I’m a runner” when you’re playing tourist between workouts.

Patagonia Lightweight Black Hole Pack 26L, $99

• Shove this dura-

ble TPU laminated, DWR treated, ripstop pack in your suitcase for extra room on the way home or use it as your go-to travel pack and race day bag.

Purinize Water Purifier Drops 2oz, $16

• All it takes is 20

drops of this mineral-based formula per liter of water to eliminate or reduce more than 200 common bacteria, viruses and chemicals. Translation? You can have fresh water wherever you may run and roam.

Ginger Rescue Strong, $6

• Stomachaches

suck. But with riding on trains, boats and planes, as well as pre-race nerves and enjoying new foods, they’re going to happen. These potent little tablets, full of ginger’s tummy-taming properties, will help—naturally.

SaltStick Fastchews, $15 for a 60-count bottle

• Two tasty tablets (they taste like a slightly salty Sweet Tart) deliver an electrolyte-boosting dose of sodium, potassium, calcium and magnesium— no mixing or measuring required.

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True Stories From Mother Runners LET’S GET REAL!


Sara Hall isn’t just a world-class marathoner. She’s also a new(ish) mom to four girls—Hana, Jasmine, Mia and Lily—from Ethiopia.


Do you need to strengthen your pelvic floor? Hint: Probably! Page 45


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Fast for Decades

Ron Lund

B asal t, Co l o. It took four attempts for Ron Lund to finish his first marathon. He initally gave it a go in seventh grade, and toed the marathon line twice in eighth grade before finally crossing the line in 3:55—at the age of 14. He credits his first season of high school cross country —he ran both cross country and track and field throughout high school—for building the endurance he needed to cover 26.2 miles. Now that he’s a high school coach, the 40-time marathoner says he wouldn’t recommend that plan for his students, although he has trained some kids to run half marathons. “I didn’t know what a marathon was until my brother ran one,” says Lund, 60, who works for a property management company and trains early in the morning. “I went to watch him and it was so exciting. I had three older brothers. They all ran, so I ran too.” In addition to recalling info and stats from all of his races as well as those of the students he coaches, Lund’s lifelong passion for the sport includes lowering his marathon PR to 2:34, coaching high school students, race directing and running with his wife and three daughters—one of whom is professional runner Megan Lund-Lizotte. Lund’s drive and hard work earned him entry into a rare group of runners who have run at least one sub-3-hour marathon every decade for five decades. Lund is number 38 on the 5DSUB3 list (which also includes Joan BenoitSamuelson). After four failed attempts, he ran his qualifying Club effort, a 2:59:15, at the May 2016 REVEL Mt Charleston Marathon in Nevada at the age of 59. Appropriately, Lund first heard about the club from one of his brothers.

“You have to listen to your body. With racing and training I’ve always focused on quality over quantity, and take at least five to seven days off from running after a marathon.”


Road marathons continue to be Lund’s favorite event, his most recent being the 2017 Boston Marathon that he ran with his daughter Megan. “Running never gets old, and I don’t lack for finding goals,” Lund says. “Seeing the kids I coach improve and appreciate their improvement always inspires me.”

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It’s All About the Journey

Heather Sonley Madis on , Wis .

Heather Sonley grew up running. With a mom who was a cross-country coach, it’s what she always knew. Though she ran throughout high school, she quit until she was in her 20s. A breakup in 2014 inspired her to take on the challenge of running a marathon. The Green Bay Marathon was the perfect fit for the lifelong Packers Fan.

“Set a goal and work toward it consistently. When you strive for something, you win and we’re all winners in the end. It doesn’t matter how you get there, just take one step at a time.”

“Running and training has given me so much pleasure in my life,” says the 28-year-old, who is currently training for Ironman Wisconsin as part of the Make Me an IRONMAN campaign. “I’ve learned so much about myself, beat depression and realized I have all I need to make myself happy.” After volunteering at events when she wasn’t racing them, Sonley realized how much she liked giving back and helping others fulfill their dreams. She’s now the Events and Race for the Cure Manager for Susan G. Komen Wisconsin. “I always wanted to do something where I could wake up every day and make a difference in the world,” Sonley says. “I’ve been able to blend my passion for running into what I do for my career.” The people she meets through her work inspire her—survivors, co-survivors, those in treatment and those who pass away. As inspiring as Sonley’s work is, it can also be heartbreaking, and running has become her way to recharge. “Running provides stress release and a time for me to think and make sense of it all,” says the 4:18 marathoner. Sonley sees battling cancer and running races as journeys. She suggests the Komen Races for the Cure are “celebrations of how far we’ve come and how far we still need to go.” “There’s nothing like the journey of battling cancer,” Sonley says. “You are literally fighting for your life. After doing that, you are a different person. It’s the same with marathons, triathlons or even a 5K. You’re not the same person when you finish as you were when you started.”


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Mountain Mom

Missy Gosney D urang o, Co l o.

“Be consistent. I hit the trails every day, for training and because it’s what I love to do, even if it’s just to take my dog for a walk.”

While she’s taken to mountain and trail running, it wasn’t always Missy Gosney’s focus. In fact, the 50-year-old former Outward Bound instructor didn’t run her first ultra until she was 43—but she’s been collecting top finishes ever since. Her husband, Brett, who is also an ultrarunner, inspired Gosney to race. Now the two frequently train together, something Gosney considers more playing in the mountains than training. “Cruising around in the mountains is perfect for me,” says Gosney, who taught high school math and science before retiring to spend more time with her 15-year-old son. “I don’t run mountains to go fast. I do it to explore, travel on new trails and spend time with my husband and friends.” Gosney says recovery is critical when it comes to running big mountain races. After placing second in the grueling, 100-mile Andorra Ultra Trail Ronda Del Cims in 2016, which she plans to run again this summer, Gosney was on a post-recovery run with her husband when two fluke missteps and an old injury resulted in a broken leg. The break required surgery, permanent hardware and five weeks on crutches. Gosney approached recovery just like she does after a race, with plenty of physical therapy, dry needling and micro current treatments, things she also does as part of regular maintenance during big training phases. When Gosney isn’t running, she loves to backcountry ski, a passion she shares with her son. She touts the benefits of cross training, using kickboxing, lifting and HIIT-style workouts for functional strength. But the true essence of her running success is the inspiration she gets from her family and being out in the mountains. “You can take the girl out of the mountains, but you can’t take the mountains out of the girl,” she says. “Having a goal, loving what you can do each day to work toward your goal and showing the best person you can be are it for me,” Gosney says. “One of my biggest goals is to make sure my kid looks at me every once in a while and thinks, ‘My mom rocks it.’ That, and keeping up with Brett.”


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Get Goals

Jeff Guthrie Toronto

What happens when you get to your breaking point? Jeff Guthrie decided to find out for himself after his training partner of nearly a decade passed away from prostate cancer. He’s become a fan of the “tape it up and suck it up method” of racing, and is a strong believer in the power of perseverance. Three grueling stage-race ultras later, Guthrie, 59, still runs to honor his friend, but he also runs for the satisfaction of reaching his goals. “I focus just on the end goal,” says Guthrie, who is chief sales officer at Moneris Solutions, a debit and credit payment processing company. “I visualize, thousands of times, putting the finisher’s medal around my neck and what it’s going to feel like. The visualization and the story I’m going to tell is what keeps me going. You take that sense of accomplishment through the rest of your life, and other things don’t seem as daunting.” In addition to his ultras, Guthrie has run 40 marathons. However, he’s found the training required for road marathons to be too jarring as he gets older, and instead gravitates toward trails, hills and uneven terrain. He’s also a fan of training in less than perfect conditions. “I look for opportunities when I’m not at my best to train my body to keep going,” says Guthrie, who is married and has two grown sons. “The reality of the world is the conditions won’t always be perfect. Sometimes you don’t eat well, sometimes you don’t sleep well and sometimes you don’t hydrate well. You have to cope.” A 4:45 marathoner, Guthrie says he’s more of a plodder, preferring to go long instead of fast. “I’ve never gone to a marathon to win, so I’ve never been disappointed!” Guthrie says. He realizes that his wife and sons think he’s crazy, but they’re supportive and proud as well. For his part Guthrie admits training for ultras is a big-time commitment and is taking 2017 as a recovery year. His next big goal is running a 250K in Nairobi in 2018 to celebrate his 60th birthday.


“When it comes to balancing family, training and work, you find time for what’s important. I also train first thing in the morning. No one wants my time at 5:30 a.m.!”

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Running for Life

Mike Daly S an D i e g o

Mike Daly is proof you can go from being a packa-day smoker to a fast runner and Western States Endurance Run finisher. In fact, he considers running a constant metaphor that demonstrates he’s capable of way more than he ever imagined. “Once upon a time I thought there was no way I could run a sub-2:40 marathon, the Boston Marathon and a 100-miler. I had all these barriers,” the 41-year-old says. “By achieving different running goals over the years, I’ve been able to transfer the momentum to the rest of my life and turn ‘I can’t’ into ‘I can do that.’” Daly’s first running coach was his uncle. He trained Daly for his first marathon in 2002 and even ran it with him. Later, he was diagnosed with terminal brain cancer and passed away in 2007 at the age of 51. “There was a point where I took running for granted, but when my uncle passed away, it gave a new purpose to my running,” says the entrepreneur and founder of AEC Scout (an engineering and architecture recruiting firm) and Boom Running. “At the time my uncle was diagnosed, my friends were more into binge drinking at the beach than running. I was going through the motions. [Then] I realized my health and fitness were gifts. That next year I ran three half marathons, got PRs in all of them and became completely committed to running.”

“Running is relative. It doesn’t matter what your 5K time is, whether you’re doing it for fun or pushing hard. Anyone can get out there and run.”

In addition to training and running two businesses, Daly and his Boom Running business partner started a running team and host weekly group runs. This year he’s also working to set new PRs in his 10K, half-marathon and marathon times. “Ultimately, I enjoy running. It’s meditative, sometimes it’s my alone time, sometimes it’s time to catch up with buddies, it’s therapy, it’s fresh air,” says Daly, who likes to log training miles in the morning before work. “My best friends, my business, my girlfriend all came through running. There’s not a day that goes by where something doesn’t happen that’s related to running. The running community is one of the coolest things of all.”


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Running Is Good Medicine

Allison (Ally) Bowersock Roan oke, Va.

Before kids, Ally Bowersock and her husband frequently trained and raced together, including completing an Ironman triathlon. Now that they have a 3-year-old son and 6-month-old daughter, the pair still trains together when they can, but they usually take turns. Bowersock also realized that one big race a year is a realistic goal for her. The 34-year-old is making the most of her races though, including qualifying for the Boston Marathon between babies!

“As a working mom with a husband who also trains and races, communicating about our schedules is critical. We have a mutual understanding that we each really need that workout time.”

“I completely attribute my athletic success to becoming a parent because you learn how to manage your time,” Bowersock, a 3:26 marathoner, says. “My husband and I would move heaven and earth for each other to make sure we get our workout time.” Bowersock played soccer throughout college and was used to having a coach hold her accountable. During graduate school she worked with Division I athletes as a strength coach and began running to keep up with them. After training for a half marathon with a friend, she was hooked on the sport and now always has something on the calendar to keep her motivated. “My husband and I always seem to be training for something,” Bowersock says. “Some people see it as a negative, but we see it as a positive. We always make that quantifiable commitment to hold us accountable.” When she’s not chasing kids or Boston qualifiers, Bowersock works at the Jefferson College of Health Sciences as the Director of the Health and Exercise Science Program. She also works with the Virginia Tech Carilion School of Medicine and Research Institute, where she’s developing a curriculum for medical school students about how to provide basic counseling for nutrition, fitness, stress management and sleep. “You often see the comment, ‘Talk to your doctor before starting a workout program,’ but the truth is many doctors aren’t well versed in the topic,” says Bowersock. “The goal is to improve baseline understanding and give providers the tools they need to improve their patients’ health. It’s already helped the students get healthier!”


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To read a Q&A with Anton Krupicka click here.

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__ OF __

ANTON KRUPICKA A decade ago, Anton Krupicka became ultrarunning’s most visible and talked about star. Nowadays, as this sports polymath adds climbing, biking and skiing to his repertoire, he’s no less intriguing. B Y L ISA J H U N G | PH OTO G R A P HS B Y F R E D R I K M A R M S ATE R

t’s early fall, and Anton Krupicka easily scrambles up a 5.9 top-rope climb in Crested Butte’s Taylor River Canyon. Earlier that day, he hesitantly— because of a stubborn illiotibial band injury—joined a 9-mile group trail run with staff from his main sponsor, La Sportiva, and a handful of media folks. “It hurts,” he says of his knee as he chalks up for another route. Then, a bright side: “But I get the same flow from climbing and skiing as I do from running.” Krupicka has been a prominent figure in the ultrarunning scene since winning Colorado’s high-altitude Leadville Trail 100-mile race in 2006 as a relative unknown. He won it again in 2007, and enjoyed a series of race wins in his first few seasons, picking up major sponsorship deals and becoming somewhat of a poster boy for ultrarunning as the sport gained momentum. His penchant for running longhaired, bearded and shirtless in minimalist shoes had a sea of ultrarunning fans referring to him as “Jesus-man” for a decade; likewise, but inadvertently, he’s amassed a cult following. Due to a string of injuries, most notably a broken fibula in 2011, this resident of Boulder, Colo., hasn’t raced the past few years, and he runs just one or two days a week. That doesn’t mean he’s disappeared from the ultrarunning scene. In fact, Krupicka has more sponsorship deals and followers on social media than ever—something that befuddles him. Who is Anton Krupicka now, at least to the running world? Why is he still so popular? He can’t answer the question. And he’s uncomfortable trying. >

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s a 10-year-old fifth grader in Niobrara, Neb., Krupicka won the Presidential Physical Fitness Test Mile Run. “That’s how I started running,” he says. “You’re just trying to figure out where you fit in, who you can impress, how you can feel cool with your peers. And running was just something I was good at.” In the month leading up to the same test in sixth grade, he ran a mile—and tried to break six minutes for the distance— every single day. During the test, he posted another winning time (5:55). At age 12, he ran a marathon in 3:50:11. “Oh dude, I was psycho when I was 12,” he says. “I was way more psycho about all that than I am now. I was counting calories. I remember doing fasts. I was reading all this 1970s running literature that I picked up at Goodwill, and fasting was sort of this cutting-edge thing. I was like, ‘I’ll give that a shot.’”

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Krupicka continued to read, and to run, and to sometimes apply what he’d read to his running throughout high school and college. Long before the barefoot running boom, Krupicka read threads about it on, along with a 1970s National Geographic article on the Tarahumara Indians that inspired him to start toying with running minimalist, and sometimes, shoeless. In the summer of 2005, he says he logged 200-mile weeks in the Puma Harambee—“basically a cross country spike without the spikes,” he says. He ran two hours before work and two hours after, explaining how running four hours a day was fairly standard for him. With all those summer miles under his belt, and with who he’s become, one would think Krupicka would have been a standout collegiate cross-country runner. Not so. He was what he calls a “mediocre” collegiate runner at Colorado College, constantly disappointed with his

race results. (Today, he says he realizes his body—and his running—operates cyclically, and he takes a number of weeks completely off every fall.) “By October I was worthless,” he says. “Fall is always my lowest time of the year. It made it super frustrating. I trained so much, I was so passionate about it, but never had success.” That all changed after college, when Krupicka set his focus on the mountains and trained with a vengeance for the Leadville Trail 100. His racing season shifted to summer, and success followed. The summer of 2006, he won the Leadville Trail Marathon in early July. He won the Leadville Trail 100 in August, running the second-fastest time ever logged on the course at the time (17:01:56). Two weeks later, he set his road marathon PR (2:42; he later found out that he had mono). Photos of Krupicka running shirtless despite storm clouds on top of 12,508-foot Hope Pass

I can’t help feeling like what I do is unimportant. There are people in the world who have jobs that are for other people and not just for themselves. I feel like being a sponsored athlete is such a ridiculous life to lead. It’s like, what are you doing for people? Nothing.

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en route to winning Leadville garnered media attention for the then-22-year-old. “There was an inversion,” he defends, of running shirtless. “It’s a comfort thing. People were just taken aback, for some reason.” While most ultrarunners carry packs over wicking layers, Krupicka’s bare torso made him look like he was out for a quick 5-miler. ollowing the photo—and a story in Trail Runner Magazine—the image of Anton Krupicka, the nature-boy-runner, started to grow. When, in 2009, Chris McDougall’s book Born to Run came out, the minimal footwear movement was in full swing, and it needed a face. Here was this young, lean guy running in tiny New Balance shorts and zerodrop shoes winning races. By 2009, he’d won a number of prestigious ultramarathons, including Leadville (twice), the Rocky Raccoon 100, the Collegiate Peaks, American River, Zane Grey and White River 50-Milers, plus a number of other races, all before turning 26.

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What training formula was he using to gain so much success, so young? Krupicka double-majored in philosophy and physics in college, a duality that plays out in his running and training.

He, more so than most runners, seems to apply a combination of the right and left sides of his brain to his sport. He’ll run for hours in the mountains without much at all, preferring simplicity on the trail. On runs shorter than four

hours, he’d deprive his body of fuel and fluids, but eat two to three gels an hour and hydrate sufficiently on race day. “The idea is,” he says, “A, it just sucks to carry shit. B, you’re training

your mind and your body to survive on less. Then when you get to a race it feels easy, you feel great, because you’re actually fueling yourself. It’s a premeditated thing.” He says that while training, he “bonks all the time,” but when he adequately hydrates and fuels during a race, his body

responds. It’s what he calls “a caveman approach to running and training.” But it’s worked. And though people may think of Krupicka as a free-spirited hippie loping around on mountain trails, he’s always meticulously logged everything from how many times he’s summited different peaks, to how much vertical he’s gained, to keeping a standard training log. “I like that kind of stuff,” he says. “I have spreadsheets of all kinds of different shit that I update daily.” He says he logs everything, in terms of what he does in the mountains, “because that’s what’s important” to him. Since 2007, he’s blogged about his running (on a blog he titled “Riding the Wind”), and other topics that matter to him: music, literature and science as they apply to sport. His blog became popular reading for ultrarunning fans. But while his racing success and image grew, so did his discomfort with having all

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Krupicka dabbled in rock climbing in college (and did a year of post-graduate work in geology). When his injured leg kept him off the trails in 2011, he took to the rocks, climbing Boulder’s Flatirons and routes in Eldorado Canyon with other runner/climbers. Once healthy again to run, he continued to climb, and started doing challenging link-ups that combined the two—running and climbing for speed records, joining an underground group called Satan’s Minions.

eyes on him. Krupicka was the first-ever interview on iRunFar. com, a website dedicated to the sport of ultrarunning, when it launched six years ago. “That’s when I started getting cynical about it,” he says. “I still harbor this … Not feeling deserving or worthy of attention. A big part of it comes from spending most of my life not having success as a runner. Now I’ve come to terms with that.” But he struggles with not having won races in years—despite finishing sixth at the 2015 Transgrancanaria 125K. “On a

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near-daily basis, I get invites to races around the world. I don’t even race. I can’t even run. It’s frustrating.” i ke m o s t r u n n e r s , Krupicka’s relationship with running has evolved over the years. As a guy who loves moving in the mountains, he wasn’t about to give up being an athlete when he broke his fibula—or when he suffered a stress fracture in his shin in 2015, or because of his most recent running hindrance, IT Band Syndrome (which he says skiing this past winter has helped improve).

Literally, within a week to 10 days of starting a new activity, like climbing or skiing or biking, I was all in. I was psyched.

When the stress fracture of 2015 hindered his ability to run once again, Krupicka discovered road biking—and the power that music has on him. Although he doesn’t listen to music while running, he tunes in to podcasts and music while on the bike and while skiing. What comes through his earbuds sometimes makes him emotional, which he says has been happening the last few years. “I’ll be listening to a certain song,” he explains. “And I’ll be like, ‘Holy shit, this is wild!’” He explains that tears will be streaming down his face, mid-ride. His explanation? “I don’t know!” he says, laughing. “With physical activity, somehow the emotions are closer to the surface.” This is Anton. There’s more to him than winning races. Just as Krupicka has been a favorite topic of varying media trends since his running career started, with magazine and web profile stories, his own blog followers, and social media fans, the influx of documentary-style trail running films have loved Anton, the topic, too. In the High Country (2012)

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captured his evolution and affinity for running, climbing and being in the mountains. Unbreakable (2011) followed the epic race between Krupicka, Kilian Jornet and Geoff Roes during the Western States 100 (Krupicka finished second). The Ingenious Choice (2014) followed Krupicka during the Ultra Trail du Mont Blanc, with a narration throughout quoting Henry David Thoreau. The media—and his fans—are inspired and intrigued by the guy who not only runs, but climbs, skis in the backcountry and rides his bike. He’s gotten attention in Climbing Magazine for his recent record of what’s known as the Long’s Peak Triathlon (riding 38 miles on a bike to a trailhead, running 5 miles to the base of a climb, and climbing the 1,700foot route on the 14,259-foot Long’s Peak before running 9 miles down and returning to the start point in Boulder via another 38-mile bike ride, all in just over nine hours).

even more attention. Still, he wrestles with it. “I can’t help feeling like what I do is unimportant,” he says. “There are people in the world who have noble jobs and jobs that are for other people and not just for themselves. I feel like being a sponsored athlete is such a ridiculous life to lead. It’s like, what are you doing for people? Nothing.” He talks about how posing for photos with fans can make him feel uncomfortable and even alienated, but the fact that he’s inspiring people gives him a “micro-speck of solace,” because he says he often gets inspired by other athletes—and musicians— and appreciates that kind of inspiration. But he’s unsettled

with the image he feels people are projecting on him. “You know, this shirtless, minimalist dude … whatever they’ve come up with. So you just feel like no one ever gets you, ever.” Yet, he admits, “That’s, like, such a celebrity bullshit thing to whine about it.” Krupicka sees himself as someone who loves to move in the mountains, as a runner, skier, climber, cyclist. And as a guy who loves music and literature, physics and philosophy. Someone who happens to run shirtless sometimes and who’s had successes as an ultrarunner, a few years ago. And as someone who’s not taking his lifestyle as a fully sponsored athlete for granted, despite feeling conflicted about it. And he’s grateful to be sponsored by a multisport

company, La Sportiva, which makes gear for trail running, climbing and skiing. This summer, he’s hoping his IT Band is healthy enough to race the Ultra Trail du Mont Blanc, a 103-mile race through the Alps. Beyond that, he has a list of four different remote, classic, technical alpine ridge traverses planned, one each in the Teton, Wind River, Eastern Sierra, and North Cascade mountain ranges, which will have him climbing a lot in preparation through the spring and early summer. “All this stuff that I do outside of running, it’s no different from running,” he says. “It’s all the same in my attitude and sentiment toward it. I’m just trying to live fully, you know? Authentically.”

“Literally, within a week to 10 days of starting a new activity, like climbing or skiing or biking, I was all in,” he says of his new hobbies, of which he’s quickly excelled. “I was psyched.” He continues to say that if he became 100 percent healthy tomorrow and never had a running injury again, he’d still only run four or five days a week, “just because there’s all this other shit I want to be doing still, you know?” In December, Krupicka traveled to Patagonia with National Geographic Adventurer of the Year Colin Haley to climb peaks in the Fitzroy Massif round-trip in a day, something that’s gotten

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If you’ve ever done a race, it’s highly likely you’ve had some of the following thoughts: “This is terrible. I’m terrible. Why do I even do this? Is it ever going to end? Everything hurts and I suck.” Almost all athletes find themselves performing mental somersaults in the midst of hard racing. And, once we’re done, almost all of us think we could have gone harder if only we’d been mentally tougher. While not every mental strategy works for every person, here are a few techniques to test out in your next race. “It’s good to have a toolbox to try different things,” says sports psychologist Dr. JoAnn Dahlkoetter, author of Your Performing Edge and a former triathlete and runner. One of these tools could get you to the finish faster.

1. VISUALIZE BEFORE AND DURING Visualization is an important technique before a race—especially if you actually visualize what could go wrong, “so you’re not necessarily surprised,” says Jeff Gaudette, head coach at RunnersConnect. If you prepare your brain for how painful the race will be, then your body is more prepared too. In the race, you can still use visualization tricks too, like picturing the person ahead of you pulling you forward.

Click here for more race day mental preparation tips.

“Imagine there’s a magnet on their back and this magnet is pulling you toward them effortlessly,” Dahlkoetter says. She also likes to imagine the line of athletes as an energy train, pushing and pulling her along. When someone passes her, she visualizes attaching herself to their train and getting a “free ride to the finish line.”

2. REFRAME THE BAD THINGS The hard part is thinking of getting passed as a good thing. To do that, you need to reframe negatives as positives, according to Dahlkoetter. Developing a reframing process takes practice in training, but a good place to start is instead of asking questions that start with “why,” ask questions like, “What’s good about this?” or “How can I use this?” For example, maybe the rain is miserable, but you know you deal with it better than other people. “If you ask the question, your mind will come up with a good answer,” Dahlkoetter says. And use present tense: “I am getting faster every day,” not “I will get faster someday.”

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4. FOCUS, FOCUS, FOCUS One way many athletes have found to be present in the moment and focused is to concentrate on specific aspects of technique or form, like maintaining a high cadence. Or, do a mindful body scan from head to toe. If your shoulders are tight, focus on clenching them up and then dropping them down. “When you lose focus is when the effort backs off,” Gaudette says.

3. BE ONE WITH THE PAIN Positive self-talk is very powerful, according to Adrienne Taren, a University of Pittsburgh PhD student studying neurobiology and the effects of stress reduction on the brain. But studies suggest when you’re just using self-talk to hide or squash negative thoughts, the energy you’re spending trying to not think negative things actually causes you to perform worse. Instead, there’s a good amount of evidence that mindfulness can have performance-enhancing benefits. That means internal and external awareness, and nonjudgment—i.e. letting negative thoughts come and go. Taren likes to tell herself, “I’m separate from this physical discomfort that is here with me and is going to be here with me for the next five minutes, and then it’ll go away.”

5. DISASSOCIATE (A LITTLE) Of course, sometimes, a little lack of focus (while still running hard) can be a good thing. “It can be useful to also take a mental vacation,” Dahlkoetter says. During the Ironman World Championships in Hawaii back in 1982, Dahlkoetter was struggling in the heat and starting to walk. Instead, she thought back to a time she felt powerful and strong, and started visualizing her previous win at the San Francisco Marathon. She imagined the feel of cool fog and running hard. By the time she focused back on the race she was actually in, she was moving up and went on to get second.

This takes practice.

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Similar to training, recovery from the marathon is as much an art form as it is science. Our unique physiologies determine how we each will recover post marathon. Different race day scenarios also play a part. The three primary physiological components to recovery are muscular regeneration, glycogen replenishment and electrolyte replacement. Some of us suffer more muscular damage due to the course profile, while others become significantly electrolyte deficient caused by tough conditions. Quite simply, the marathon is unlike any other race (even ultra-distance races, with consistent fueling and slower paces) when it comes to recovery. Consider the three scenarios below and best practices for recovery for each.

Click here for the 3 stages of proper marathon recovery.



Many athletes like to use the marathon as a more moderate effort and a

For some athletes, the marathon is not their sole focus. I have worked with many athletes

glorified long run. For others, a moderate effort is all that is desired or

who work toward a marathon goal while at the same time have another race four to six

attainable. In this instance, consider taking two to three days off. The next

weeks after the marathon they are interested in doing well in. This scenario is the trickiest

seven days should include only easy recovery running every other day. A

and requires a blended approach of some time off, some cross-training and some running.

few days of cross-training that first week post-marathon is a good idea as

You can only rush the recovery process so much, but you can accomplish both goals if

well to ensure the legs are not taking too much extra pounding. The second

approached correctly.

week can include one light uptempo session and a long run that is half the distance of your max long run. By the third week you should be able to

In this instance, where a harder marathon was completed but not necessarily one that left

return to 75 percent of your normal training volume.

you completely wiped out, the recovery should still begin with one week off from running. Try easy spinning for two of those days for 30–45 minutes, with low resistance and a good

This type of marathon effort requires the most recovery. You are pushing

cadence. The second week can include running easy every other day and cross-training

your body to the next level of exhaustion. It takes time for the body to

on the opposing days. All effort should be comfortable, and total mileage should be 30

rebuild the damaged muscle tissue, replenish the depleted glycogen stores

percent of max volume. The third week can include one half marathon type effort, and

and replace lost electrolytes. The soreness and stiffness will subside

running 55–65 percent of max volume. The goal is to allow the body to replenish while at

quickly over the first week, but the underlying glycogen and electrolyte

the same time conditioning your aerobic system just enough to keep your cardiovascular

depletion take longer. This cannot be rushed or you will suffer substan-

system engaged. Two or three harder workouts are all that’s required to maintain the same

dard training and racing in the future and risk overtraining syndrome.

aerobic fitness level, and max volume is not necessary. Remember: The legs still have to recover, so having them feel good is the goal—even if that requires running less than you

Begin with two weeks off from running. You can include some very light,

would traditionally in the buildup to a race.

non-impact cross-training. After two weeks, run every other day for one week, followed by 30 percent of your peak volume the fourth week. This should all be easy running until roughly five weeks post marathon, where you can start to include some controlled moderate effort workouts. The mileage buildup can increase by 20–30 percent each week thereafter.

CM0517_T_CULP+WOTM.indd 50

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


This week should include very good meal planning, a massage and some easy cross-training. A H AR D R AC E DAY EF F O RT MA RAT HO N

4/24/17 3:54 PM

workout of the month Training


A Bit of Ev e rything! B y Scott M ol i n a

During the season it’s often difficult to set up your training plan with sessions specifically designed to tax only one part of your energy system. It’s just not a practical approach for athletes who may run only two or three times a week. We’re not solely runners who are able to do six to 10 run sessions each week with a lot of scope to build variety into our training

sessions and devote entire workouts to focus on a single aspect. The beauty of this session is that it will hit all of your various energy systems and still leave you fresh enough for your other sessions during the week. You don’t want to miss workouts in your training plan because of excessive fatigue.

This session hits the aerobic energy pathway, the bottom of the lactate threshold zone, the anaerobic system, and the neuromuscular pathways needed to run fast and relaxed. It doesn’t hit any of these intensities with a sledgehammer but works each enough to at least maintain and most likely expedite development of them all.

The Workout Time/ Distance


Build to aerobic threshold over 5 min. and hold effort RPE 2

20 min.

TIP: Go easy! It’s a bad idea to rush or cut short a run warm-up

Moderately hard RPE 3 5 x 2 min.


• Check your cadence again during the 2-minute reps. It should definitely be in the 90+ per minute area for those. Fast feet! • Try to get your cadence even higher during the strides—but no straining! Relax and think about fast feet landing directly underneath you. • If you can get video of your running at all three intensities, it will be of huge value. Get footage from the front, behind and side.

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TIP: Remember this effort ranges from just under your LT to just above it.

5 x 20 sec.

Fast strides RPE 5

5 min.

Cool down as time allows RPE 1

Get Your Cadence Right • Keep track of your cadence during the warm-up. It should be close to your fast-run cadence (90+ per minute). If it’s much lower, then take smaller, quicker steps.

1 min. jogging recovery after each rep

4 sec. walking recovery after each rep

Rate of Perceived Exertion Scale Scale


Race Pace



Slower than normal training pace



Normal training pace


Moderately Hard

Marathon pace



10K race pace


Very Hard

5K race pace and faster

Excerpted with permission from One Hour Workouts: 50 Swim, Bike & Run Workouts for Busy Athletes by Scott Molina, Mark Newton and Michael Jacques (VeloPress, 2010).

4/6/17 7:49 PM

C R O S S -T R A I N I N G 52


Rop e Wo rk Jumping rope doesn’t tend to be a go-to activity for most of us after the age of 10. But it’s one of the easiest and fastest ways to gain strength, build cardiovascular fitness and improve foot speed. In fact, research has shown that jumping rope can improve aerobic and anaerobic capacity, shoulder strength coordination and proprioception in athletes. Of course, it’s also inexpensive! And easily packable for wherever you travel. First things first: Be sure that your rope is the right length for your height. Simply step on the center of the rope and see if the handles reach your armpits. If they go above or below, your rope is either too long or too short. Also opt for a plastic rope over a cotton one so you can execute faster rotations. To begin the workout, stand upright with good posture. Hold each rope handle at hip height with your upper arms at your sides and your elbows bent. As you begin to swing the rope, jump slightly off the ground to let it pass under your body, and land gently on the balls of your feet. Begin with five to 10 minutes of easy jumping to warm up and then try the following moves. Complete the circuit two times, doing each move for one minute and resting for one minute between sets.

CM0517_T_XTRAINING.indd 52

Straddle Cross

Side to Side

Jump your feet out to shoulder width on one rotation and on the next, cross your legs, right in front of left. On the next jump, go back to shoulder-width stance, then cross your legs left in front of right.

Jump to the left with both feet and then to the right with both feet like a downhill skier as you swing the rope around your body.

Forward and Backward


Jump forward with both feet and backward with both feet like a ringing bell as you swing the rope around your body.

Jump and touch your left heel to the ground then then your right heel on the next jump, simultaneously swinging the rope around your body.

Photos: oliver baker

By Mac ke nzie L. Havey

4/6/17 7:49 PM

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Where and When to Race This is the time of the year when it’s time to make choices. Is this the year to run a marathon? Do I want to aim for a PR? Or should I finally take on an obstacle run? Here are some of our favorite events in the months ahead. B y J eff B a n ow etz

M a r at h o n s / H a l f M a r at h o n s Lake Placid Marathon & Half Marathon June 11, Lake Placid, N.Y.

Rock ’n’ Roll Seattle Marathon and Half June 18, Seattle

Home of the 1932 and 1980 Winter Olympics, Lake Placid is a beautiful place in the Adirondacks to run a marathon or half. This 13th annual event features a two-loop course that finishes on the Olympic Speed Skating Oval where Eric Heiden won five gold medals. Along the way you’ll go around Mirror Lake and enjoy a scenic trip past the ski jumping complex, surrounded by mountain views.

This year’s running of the Rock ’n’ Roll Seattle Marathon and half features a new course, which starts at Husky Stadium at the University of Washington and finishes at CenturyLink Field in Seattle, home of the Seahawks. Much of the half marathon course runs alongside Lake Washington, while the marathon course continues through much of downtown Seattle.

Hotlanta Half Marathon June 11, Atlanta Another race with Olympic connections, the Hotlanta Half Marathon features a run through Centennial Park and other locations associated with the 1996 Olympic Games in Atlanta. The race starts and finishes at Pemberton Place, and while this is Georgia in June, the 7 a.m. start time means that the race finishes up before it can truly live up to its name.

Hotlanta Half Marathon

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RUN IT community


5K to 15K South Miami Hospital Twilight 5K June 4, Miami

Cosley Zoo Run for the Animals June 3, Wheaton, Ill.

Marin Memorial Day Races May 29, Kentfield, Calif.

This evening race in South Miami starts at 6 p.m. and ends with a block party to raise money for the hospital. The course runs through quiet South Miami neighborhoods before ending in front of the Town Kitchen and Bar, where you’ll enjoy music, a Taste of South Miami Food Sampling Zone, beer (for the adults), and a kids zone with activities for the young ones.

This popular 5K/10K race in downtown Wheaton, Ill., raises money for the Cosley Zoo. The often tree-covered course runs through Wheaton neighborhoods and parks. Stick around after the race for the Taste of Wheaton festival, which includes food booths and carnival rides. The family-friendly event also features a half-mile kids run, with all participants receiving a T-shirt and medal.

This event in Marin County, Calif., features a 10K, 5K and youth track races to celebrate Memorial Day. The 10K and 5K courses are flat and fast, and finish in the College of Marin Stadium. The race usually draws a strong field with cash prizes, and the kids compete on the track after the race in distances from 50 yards for the youngest to a mile for the older ones.

trail Superfeet 10K Spring Runoff June 11, Vail, Colo.

Race to the Top of Bradford June 4, Bradford, Vt.

Texas Trail Running Festival June 3, Spicewood, Texas

This very challenging 10K trail run is held as part of the GoPro Mountain Games in Vail, which features a weekend of events that include trail running, mountain biking and paddling. The mountainous course for the 10K takes place at about 9,000 feet of elevation. Expect stiff competition as some of the top trail runners in the area compete for cash prizes.

This 3.5-mile race delivers on what it promises—a climb to the top of Bradford’s highest point, Wrights Mountain. This is a loop course, meaning the first half is uphill (with about 850 feet of climbing) and the second half is back down. The scenic trails are through Bradford’s town-owned forest. If climbing doesn’t appeal to you, a 1.5-mile fun run is held on flatter trails at the base of the mountain.

Celebrate the sport of trail running with this festival near Austin, Texas. You’ll find live music, a springfed pool and excellent singletrack in a beautiful location for running. Choose from a full marathon to a 5K relay, held at various times throughout the day to allow runners to double (or triple) up. Camp for the weekend or drive up for your specific race and enjoy food and a party atmosphere.

Photo: Logan Robertson

Superfeet 10K Spring Runoff

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WORLD TRAVELER Becky Wade, 26, Boulder, Colo.

Since I wasn’t able to study abroad in college, I was set on exploring the world in some way after I graduated. My opportunity came in the form of the Thomas J. Watson Fellowship—basically a year of independent travel revolving around a deep passion that’s awarded to 40 graduating seniors each year. I spent about a year and a half designing a proposal, which was built on the premise that running is the most global, diverse, pure and inclusive sport in the world. I decided to spend my year studying an array of running cultures and training styles firsthand, and was enormously fortunate to have been able to carry it out.

Why did you decide to write a book? I didn’t plan to write a book until, well, after I returned from my year-long trip. My high school teammate and friend, Allison Devereux, who’s now a literary agent, proposed the idea. Fortunately, I had three full travel journals to draw upon, and the process ended up being my way of saying “thank you” to the incredible people I befriended, trained with and crashed with all over the world.

What was your most memorable race experience? My most memorable race experience so far was when I won my debut marathon: the 2013 California International Marathon, five months after returning from my big trip around the world. It was a special foray into the 26.2 world and a perfect culmination of everything I experienced and learned on my journey.

What was your favorite country you visited? It’s impossible to pick a favorite out of the 22 countries I visited on my trip, but the most captivating and different was definitely Ethiopia. The running style there is unique—single-file lines, lots of looping and zig-zagging, rugged terrain and feel-based approach—and the community of runners is among the most friendly and welcoming that I encountered. I recently returned from my second trip there, and I hope to go back for many more visits.

What’s your favorite meal to cook? My boyfriend, Will, and I go through waves in the kitchen, but lately we’ve been making some fun and flavorful things in the tagine (a Moroccan cooking vessel that acts kind of like a Dutch oven). I also love anything cooked sous vide: salmon, chicken, steak, even eggs! And I’ve been on a pie kick lately, after finally being entrusted with my mom’s secret recipe. (Coconut cream and banana cream are her specialties.)


Even though she’s only 26, Becky Wade has traveled and run over more of the earth than most anyone. In fact, after doing all of that as a Thomas J. Watson fellow, she recorded all the journeys, the recipes and the long-distance running cultures she encountered into a book: Run the World (2016, William Morrow Paperbacks). The Texas native was also an All-American at Rice University, and won her marathon debut at the 2013 California International Marathon in a blazing 2:30. Nowadays she lives and trains in Boulder, Colo.

Why did you decide to run the world?

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4/10/17 10:38 AM

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