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RUNNING | OCTOBER 2017

KING OF THE ROAD: MEB KEFLEZIGHI SAYS GOODBYE

America’s greatest marathoner says goodbye.

Meb Keflezighi, winner of the Boston and New York marathons and Olympic silver medalist, will race his final 26.2 this fall.

||| RACING TIPS ||| ROAD SHOE REVIEW

Racing Tips: How to Crush Your Next Half Marathon Costume Running 101 Get Your Mind Right

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10 Best

New Road Shoes REVIEWED

9/7/17 6:25 PM


2015

Thad Beatty of Sugarland ran the half marathon in Denver, sang the National Anthem and played his pink guitar at every band station on course.

annual costume contest is introduced 2014 The in Los Angeles, with winners through the

years including rock ‘n’ rollers, bacon strips, hot dogs, and dinosaurs running from start to finish.

2013

Participants ran past Busch Stadium where the St. Louis Cardinals would play the Boston Red Sox in the World Series that same evening.

1998

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

2011

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.

2016

Olympians Meb Keflezighi and Jared Ward paced the 10K in San Antonio. Both had recently competed in the Men’s Marathon at the Rio Olympics.

2016

Young and old raced to complete the ‘Sweet Georgia Pie Challenge’ in Savannah by running both the mile and 5K race on Sunday, earning their own personal sized pie.

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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

CR E AT E YOU R M OM E N T 2017

MAR 18

MEXICO CITY, MEXICO

OCT 7-8

SAN JOSE, CA

MAR 24-25

DALLAS, TX

OCT 14

BROOKLYN, NY

MAR 24-25

CARLSBAD 5000

OCT 14-15

DENVER, CO

APR 7-8

RALEIGH, NC

OCT 14-15

ST. LOUIS, MO

APR 8

SAN FRANCISCO, CA

OCT 15

LISBON, PORTUGAL

APR 22

MADRID, SPAIN

OCT 28

CHENGDU, CHINA

APR 28

NASHVILLE, TN

OCT 29

LOS ANGELES, CA

MAY 19-20

LIVERPOOL, ENGLAND

NOV 4

MÉRIDA, MEXICO

JUN 2-3

SAN DIEGO, CA

NOV 4-5

SAVANNAH, GA

JUN 16-17

SEATTLE, WA

NOV 11-12

LAS VEGAS, NV

JUL 21-22

CHICAGO, IL

DEC 2-3

SAN ANTONIO, TX

AUG 11-12

DUBLIN, IRELAND

SEP 1-2

VIRGINIA BEACH, VA

2018 JAN 13-14

ARIZONA

SEPT 15-16

PHILADELPHIA, PA

MAR 3-4

NEW ORLEANS, LA

SEPT 22-23

MONTRÉAL, CANADA

MAR 10

WASHINGTON DC

REGISTER AT

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[october 2017]

Features 38 Meb Out Meb Keflezighi will call it a career next month after the New York City Marathon.

42 Shoe Spotlight The latest and updated kicks to carry you from fall into winter.

Departments Starting Lines Lace Up, Shake Out & Go 10 Run Chat What is your favorite pair of running shoes ever? 11 Life Lessons from Meb The importance of sportsmanship 12 Out There The competitive world of joggling

Rock On Inside the Rock 'n' Roll Marathon Series 16 Pep Talk Costume racing 101 17 Tune Up Fitz and the Tantrums drummer John Wicks is also an ultrarunner. 18 Race Spotlight Vegas, Baby! What to do in Sin City 20 Community Ron and Susan Carino share their running love story.

Training Coaching You Through Every Mile

Gear All Things Fast & Fresh

24 The Rundown Find a higher state of consciousness on the run.

52 Shoe Game Where do your old shoes go to die? We give you a bunch of options to give them new life.

26 Hey Coach How to pace for a half marathon 29 Training Plan Train for a double: 5K and half marathon 32 Work It Out How Pilates can benefit runners 34 Nutrition Does sugar deserve such a bad rap? 36 Fuel Tackling your sugar cravings.

53 Tool Kit There’s a foam roller that’s just right for you. Check out five styles and how to use them. 54 Run Style Gear that gives back to charities and also makes you look good. 56 Captured Thank you, spectators with fun race signs!

On the cover and above: Meb Keflezighi came to our headquarters for a few hours in late August for a shoot with our photographer Oliver Baker. We cranked up the Eminem (Meb’s go-to pump-up song is “Lose Yourself”) and that’s when things got fun, and a little bit silly. You may see Meb—or a giant Meb head—at a Rock 'n' Roll Marathon Series event near you. Read more about his career and future plans on page 38.

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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.

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[from the editor]

Thank you, Meb!

WRITERS & PHOTOGRAPHERS What’s your best Meb memory? Ryan Bethke Off-roading through pot-hole terrain in a golf cart during Rock 'n' Roll San Antonio to get him positioned at mile 24, where he surprised every passing marathon runner with an uplifting high-five. Ryan is one of our multimedia producers. He contributed to the cover photo shoot and behind-the-scenes video of Meb Keflezighi (page 38).

he emotions that came along with watching Meb Keflezighi pull away from the pack and win the 2014 Boston Marathon will forever be etched on my heart. He immediately became that one professional runner who everyone knew—and loved. But his win didn’t simply come down to the pride of an American victory. With the horrific bombings scarring the event in 2013, Keflezighi’s breaking the tape brought healing to the running community, the Boston area and the country. He took back the event for all of us. Having grown up outside of Boston, I didn’t know how to process what had happened in 2013 and what kind of impact it would have on the running community. Once I started working at this magazine and Women’s Running a couple of months later, I was honestly more confused. It was difficult not to be in Boston for the marathon in 2014, but when Keflezighi won, it felt as if I were on Boylston Street. It certainly made me want to be there. So I trained a lot, and the following year I was lucky enough to run those infamous 26.2 miles—propelled by the inspiration from Keflezighi’s win. He’s motivated countless runners besides me, and now that he’s retiring, I know he’ll continue to bring even more support—and high-fives!—to the entire running community. Godspeed!

Nicki Miller

@nickiontherun

Alan Culpepper My most influential moment of Meb was during the final weeks leading up to the Athens Olympic Marathon while training together at the USA Team training camp on the Island of Crete. Meb’s diligence, meticulous focus on his preparation and confidence in his ability to compete against the best in the world was extremely influential in my Olympic race. I came into the camp dealing with an injury and my attention was on trying to get healthy versus how to execute the best race possible. Meb’s attitude, calm disposition and general good nature played a big role in my having a positive Olympic experience. A two-time U.S. Olympian, Alan put together this month’s training plan for how to run a 5K one day and a half marathon the next (page 29).

Neely Spence Gracey If my dad [Olympian Steve Spence] wasn’t my favorite runner, Meb would take that spot. In 2013, I sat beside Meb before he ran the NYC Marathon, and while I was doing everything to control my excitement of being in his presence, Meb was asking me questions and encouraging my own hopes and future goals. He is such a humble, engaging and focused athlete. I’m so grateful for the example he set as a pro athlete. When I grow up, I want to be like Meb. Neely is an elite marathoner, half marathoner and coach. She breaks down how to pace for a half marathon in her column this month (page 26).

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TED NOCELLA

New Shoes. Gonna go run Venice Beach.

SARA MUHR

Have fun!

Oct 2

Oct 2

MATT ZMUDA

Cool shoes. Ha! Don't run too far!

Oct 2

LUCIA GOYANES

Wait, are you in Phoenix? I just saw you run past my office.

Oct 16

CHAS BARON

Hey, haven’t heard from you in while.

Oct 23

TED NOCELLA

Hello Tennessee! Got some lipsmacking grub on the run. #BBQ

Oct 24

MELISSA NOCELLA

Son, I've been feeding your cat for weeks. When are you back?

Nov 3

BEN MUNDT

Haven't seen you at work for ages. Did you quit? Can I have your lamp?

Nov 29

KATLYN GLATZ

Neighborrr! Your grass is like 3 feet tall. I think a family of racoons moved in. Dec 15 TED NOCELLA

Ha! Couldn’t stop running. Guess I missed a lot. #LAX to #NYC

Jan 1

EXPERIENCE

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Levitate with DNA Amp gives you the most energy return of leading performance running shoes, so you can keep on running.

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2011

CELEBRATE 20 YEARS RUNNING

Since its inauguration, Rock ‘n’ Roll Savannah is the only event in the Series where river boat ferry is the preferred mode of transportation to the Health & Fitness Expo.

For 6 years Savannah has welcomed thousands of runners to the south with spectacular views, miles of entertainment and genuine southern hospitality.

2016 Young and old raced to complete the ‘Sweet Georgia Pie Challenge’ by running both the mile and 5K race on Sunday, earning their own personal sized pie.

2013 Big headline shows have graced Savannah’s stage, but no one stands out more than Jackal who took a chainsaw to a chair in true rock ‘n’ roll style!

2014

Hundreds of Savannah State University students turn out to cheer on marathoners as they complete 3 miles within university grounds.

SAVE

$10* USING CODE:

COMPSAV

M A R AT H O N | 1 /2 M A R AT H O N | 5 K | 1 M I L E | R E L AY CREATE YOUR MOMENT ON

NOV 4-5, 2017

*Applies to marathon, half marathon and relay only. Code expires 10/29/17

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STARTING LINES

LACE UP, SHAKE OUT & GO

FIND YOUR FLOW

: PHOTORUN.NET

“I achieve running in the zone during a race or workout when I allow myself to be fully immersed in the moment. Instead of thinking ahead to what I want to do or how I want to feel later in the race, I try to stay present with what is unfolding in the moment. When I can zone in on the present, I have an easier time blocking out external distractions, maintaining engagement and generally feeling like I am in the flow of the race.” —Kim Conley, 2012 and 2016 U.S. Olympian For more tips from elite runners, turn to page 24.

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Sl Run Chat

What is your favorite pair of running shoes ever?

“Altra Torins for women because I like a shoe that protects yet lets me feel the ground. No plantar issues either. Great toe-box for my wide feet. I usually wear men’s.” —Amy K.

“Nike Air Waffle Trainers, circa 1980, 1981. As a kid, I never had name-brand sneakers. When I joined cross country going into 10th grade, we got a free pair. They were blue with the yellow swoosh. They were great and I was so excited to have a pair. I wore them out!”

—Camelia M.

—Dave M. “I have run in Adidas Supernovas for over 15 years. Adidas changed up the fit about five years ago and I stopped wearing them as much until they switched to the Boost soles. Now I won’t run in anything but Adidas Supernova Boosts.”

—David Z. Check out what runners said was the best (or worst) advice they’ve received here.

“Favorite ever? ASICS Gel-Blur 2.0. Made as if they were made just for me, perfect ride.” —Chris T.

“Newton, Newton, Newton! Comfortable right out of the box whether I’m on the road or on the trails. Got them for my first Ironman and haven’t looked back!”

“Saucony Hurricane 17s. They were purple. They are retired now, but instead of throwing them out, I have kept them as a reminder. They were the shoes I put on when I ran my very first time after cancer surgery. I was so unsure of myself and my abilities after being sidelined. Those shoes got me through the slowest 3K I have ever done. But it was the best run of my life. I’ll never forget being grateful for the power of movement.”

—Justin A.

Get social With Us

“Hoka One One Challenger 3 for trail and road usage. Plus, they fit my feet perfectly and have great traction on sketchy conditions.”

“New Balance 5000 racing shoes. You feel like you are flying in them.”

—Mary Beth G.

“All of my PRs have been run in the On Cloudsurfer model.”

We asked , yo responde u d…

—Julie H.

—Gail P.

Join the conversation

Follow us

See what we share

Facebook.com/competitor.running

@runcompetitor

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LIFE LESSONS SL

And Counting…

51,394

The New York City Marathon, on Nov. 5, is the largest in the U.S. with this many finishers in 2016.

1.7

Meb’s Take:

MILLION

Never underestimate the impact of giving someone a high-five.

spectators are expected at the Chicago Marathon on Oct. 8.

[BY MEB KEFLEZIGHI]

: PHOTORUN.NET

One of the world’s most accomplished distance runners, Meb is the only athlete in history to win the Boston and New York marathons and an Olympic medal.

I can think of no greater compliment than to be called “a sportsman” or “the gentleman of running.” I have to go back to before I was a professional runner and before I was at UCLA—even before high school cross country—to find when sportsmanship became important to me. Honestly, coming from a large family, it was just something that was always there. When you have as many siblings as I do, you have to be a people person by default. But high school cross country is where it really blossomed. I’d finish a race, and then go back 100 meters and cheer on my teammates. Then you’d all cool down together. Change out shoes together. Jump around together to celebrate the wins and high-five for the effort in losses. For such an individual sport, I was in love with the team element. And I carried that with me through college and as a professional. “One team, one dream” has become a little clichéd. But the message still

Find out what Meb learned from time spent running with his family here.

rings true. You celebrate the accomplishments of others, just as they are quick to celebrate yours. Whether it’s in Green Bay, a Rock 'n' Roll Marathon or at Cherry Blossom in D.C., everywhere you go, there are runners that you have a connection with. I’ve never considered myself as someone who has “fans.” I have fellow runners. That’s why I love to give highfives—regardless of whether it’s another professional runner or the people I’m pacing in a half marathon. I’ll drop back from the pack just to give high-fives. It can get a little crazy on course because people want to stop and take a selfie and I’m trying to keep a pace going. But I also use that time to think about every high-five someone has given me. This can be a very isolating sport. But it doesn’t have to be. I love cheering for people and I love when they cheer for me. So next race, give a complete stranger a high-five. I think you’ll find you enjoy it just as much as they do.

1,200 The cap on the number of leaf peepers who can run the Fall Foliage Half Marathon in Rhinebeck, N.Y., on Oct. 15.

couples tied the knot— either legally or by renewing vows—at the runthrough chapel at last year’s Rock 'n' Roll Las Vegas. More wedding bells will ring Nov. 11–12.

of runners surveyed join the biggest race day of the year: Thanksgiving! Talk to your family and friends now about signing up for your local Turkey Trot. 11

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SL OUT THERE

Balls in the Air Inside the shockingly competitive world of joggling [BY SUSAN LACKE]

It’s a typical scene on the outdoor track at Coe College in Des Moines, Iowa: eight lanes, each occupied by a racer ready to go. An official aims a starting pistol in the air. The runners take their marks, get set and … juggle? This is the 100-meter dash at the 70th Annual International Jugglers’ Association track meet. This particular race, which took place at 11 a.m., is not the same 100-meter dash that happened two hours earlier. That was the three-ball division. This is the seven-ball division. The big leagues. The grand enchilada of joggling. For those unfamiliar with joggling, it’s a competitive sport that requires athletes to simultaneously juggle and jog. It sounds like a circus event, but it’s not all Cracker Jacks and candied cotton. Joggling is a real thing—and it’s cutthroat. “Joggling is shockingly competitive,” says Michal Kapral, a joggler who holds several world records. “There are probably only about 1,000 or so people in the world who joggle, but competition for the world records is fierce.” Case in point: In 2005, Kapral set a world record in marathon joggling with three balls—his time was 3:07:41. Only a few months later, Zach Warren of West Virginia broke his record by just 39 seconds. The gauntlet was thrown down, and they’ve since spent several years trading the

record back and forth several times and squaring off at a couple of epic marathon joggling duels at the Boston and Salt Lake City marathons. Yes, you read that correctly: “epic marathon joggling duels.” So epic, their rivalry was featured in a 2011 documentary “Breaking and Entering.” Kapral holds the current three-object record of 2:50:12. There are joggling competitions for just about every running event: track sprints, hurdles, road races, ultrarunning—there’s even a joggling beer mile, casually referred to in joggling circles as “choggling.” Kapral assures me joggling is much simpler than it looks: “The three-ball juggling pattern syncs up perfectly with the arm swing of running. It’s just one ball toss every time you swing your arm forward.” I gave it a try. On the first attempt, I missed my catch. The second time,

I took a beanbag to the face. It was awkward and clumsy—and Kapral does this for 26.2 miles? I couldn’t even make it one step. “The really tough part is joggling near the end of a marathon. When your body starts to shut down and your brain turns to mush, you still have to find a way to keep tossing and catching those beanbags. It’s absolute agony, which is kind of funny because spectators are smiling and laughing at the sight of a guy juggling as he runs, while I’m suffering like no tomorrow.” And yet, Kapral loves the suffering. This month, he’ll go for a new Guinness World Record: joggling with five balls at the Toronto Waterfront Marathon. “It’s going to be a doozy!” Kapral says with a laugh. “There is no current record, because no one has been stupid enough to try and set it.”

: MATT COLLINS

A runner and triathlete living in the mountains of Salt Lake City. Her first book, Life’s Too Short to Go So F*cking Slow (VeloPress), is out in November.

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MARATHON | HALF MARATHON | 10K | 5K

NOV 11-12

BANDS ON COURSE “KISSED ALIVE”

RUN THROUGH WEDDING

RUN THE L AS VEGAS STRIP AT NIGHT REGISTER AT

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RunRocknRoll.com/las-vegas

7/5/17 10:07 2:25 AM PM 8/9/17


ROCK ON INSIDE THE

Did You Know? 20 YEARS RUNNING

: CGI

Since its inception in 1998, more than 3.5 million have walked, jogged and run across a Rock 'n' Roll Marathon Series finish line. That’s a whole lot of personal bests, new running friends and killer quads.

For all stories related to the Rock ‘n’ Roll Marathon Series click here.

MAKE ME A DOUBLE

HEART OF THE MATTER

Of the 29 different Rock 'n' Roll events in 2017, 19 offer two days of running during the weekend. New to the sport? Take on the 5K. Want to log more miles? Complete both days of running to earn an additional medal for bragging rights in the Remix Challenge. (See page 29 for a training plan.)

Since 1998, Rock 'n' Roll Marathon Series participants have raised more than $338 million for charities from St. Jude Children’s Research Hospital to the Leukemia & Lymphoma Society. Racers bring awareness and funds to causes they are passionate about, while crossing the finish line knowing they did more than cover the distance.

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RNR PEP TALK

Pick Your Poison “The hardest part of the entire process is coming up with an idea,” says Biel. “I love to make the costume fit the theme of the race or city.” In Chicago, he was dressed as a giant bag of famous Garrett Chicago mix popcorn. And for the anniversary of Rock 'n' Roll San Diego, he and Lupien dressed up as the King and Queen of Rock 'n' Roll (left). Landeros collects odds and ends from Goodwill and old costume stores and lets inspiration strike. He’s been Super Mario, a cowboy, a regular office worker and Richard Simmons.

Say Yes to the Dress Up

“Whatever you do, have fun. Pick something you’re passionate about,” says Biel. “And if your costume isn’t coming together, don’t be afraid to walk away from that idea. It’s better to have a few top-notch costumes each year and have fun.”

[BY KELLY O’MARA]

Looking back, John Biel considers the very first time he ran in costume a bit of an amateur affair. He dressed as one of the little green aliens from “Toy Story.” It may have been simple—“but I was super proud of it at the time,” he says. Since then, Biel has run more than 30 races in costume. A TourPass holder for the Rock 'n' Roll Marathon Series, Biel was a giant taco at Arizona and a loaf of sourdough in San Francisco. He’s also done a number of partner costumes with his friend Sarah Lupien. (They were dressed as “the longest walk of shame ever” at Rock 'n' Roll Las Vegas.) For Biel, it’s a creative outlet and a way to make running more fun and interesting. He even took a children’s sewing class a couple of years ago. “There is no right way to run a race,” he points out. Fernando Landeros opts for hilarity

over technical execution. The official “Costume Contest” winner at the 2015 Rock 'n' Roll Los Angeles Half Marathon always keeps it interesting. His award-winning costume was supposed to be a clichéd female opera singer. But people thought he was a “sexy Viking,” so he went with it. There are some challenges to costumed racing. “It can get tiring,” says Landeros, especially since he also runs with a boom box or speakers. And you might have to deal with unexpected hurdles. Landeros learned the hard way that leather makes for a tough run. And Biel found out foam can be (unfortunately) quite insulating on hot days. But neither has abandoned a costume. Once they’re gussied up, it’s all about running their own personal race in character and getting that one-of-a-kind finish photo.

HOT TIPS

(No Chafing Needed) Use inspiration from your interests or the race’s website. Do a test run of your costume (and disregard strange looks). Train! “Make sure your training is there,” says Biel, so you’ll know you can finish. Friends make it more fun and expand the costume possibilities. Commit to the character. “Once you put it on, you have to figure out a way to own it,” says Landeros.

: CGI

Wear it, own it and have a lot of fun along the way.

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Tune up Rnr

Ultra Drummer John Wicks of Fitz and the Tantrums finds solace on trails.

: Brittany O’Brien

[By Kevin Gemmell]

John Wicks is on a trail in Canada … somewhere … though he’s not completely sure which mile he’s on. The scenery changes from city to city and country to country—but the trail running experience remains a consistent way to unplug. The drummer from Fitz and the Tantrums, also a recreational ultrarunner, is in the midst of a 10-week tour. It’s fun. But the days can be long and the nights longer. “Musicians today are a different animal than they were 20 years ago,” he says. “I think a lot of them have learned from mistakes of previous generations. That 90 minutes or two hours you’re on stage is wonderful. Then you have to deal with the other 22 hours a day. And I think a lot of musicians got into drugs back then out of pure boredom. Being on tour is a grind. “Today’s musicians are trying to live a healthy lifestyle, filling their days with workouts and eating right and getting through these long stretches without major physical and emotional scars.” But even when the tour ends, the music won’t stop. Fitz and the Tantrums—which reached No. 1 on multiple Billboard charts with the 2013 single “Out of My League,” and followed with hits including “Don’t Gotta Work It Out,” “HandClap” and “Moneygrabber”— will be headlining Rock 'n' Roll Savannah Nov. 4–5. Wicks also plans to run the half marathon. With roots as a jazz musician, he started playing drums in the third grade while living in New Orleans before his family moved to Seattle during his formative years. And like many of his generation (he’s now 46), he was raised on the grunge sound that serenaded the Pacific Northwest

John’s Jams Click here for Sugarland’s Thad Beaty’s running playlist.

out of the 80s and into the 90s. His music career was slow going early on. And he was actually better known in Seattle as a barista than a musician. Stints on the East Coast did little for his drumming career. But after a move to Los Angeles with his wife in his 30s, it finally all came together. “There’s this little voice in your head that won’t stop,” Wicks says. “It tells you, you have to keep going. And if you don’t have that little voice, you should find something else to do. I couldn’t stop. There’s something telling me you’re not done yet. You still have bigger and better things to do.” That’s the same voice he hears on the trails—at least the times he’s not listening to music. He’ll pop in the earbuds, but only in the final miles of an ultra. The rest of the time he’s savoring the country, lost in his thoughts. “I’m okay being alone for long stretches,” he says. “I’m an introvert. I think that’s the key in ultras. You have to be comfortable in your own head for a really long time.”

The Fitz and the Tantrums drummer offers up some tunes that help him push through a long race: “This is a list of songs I’m into right now that help me when I’m embracing the suck during a run. They either put me in a movie-like state or some tempos keep me honest pace-wise.” 1. “Love$ick” by Mura Masa 2. “Sandungueo” by Munchi 3. “Feel It Still” by Portugal. The Man 4. “Beats Knockin” by Jack Ü 5. “Run” by Coin 6. “All Time Low” by Jon Bellion 7. “Class Historian” by Broncho 8. “No Sex for Ben” by The Rapture 9. “Jasmine (demo)” by Jai Paul 10. “Eden” by Ben Khan 11. “Bad Habits” by The Last Shadow Puppets Join John Wicks at Rock 'n' Roll Savannah! runrocknroll.com

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rnR Race Spotlight

It’s Vegas, Baby! Sin City serves up plenty to do on race weekend. [By Elisa Hoffman]

Get a glimpse of the Las Vegas Half Marathon course in this time-lapse video.

MARATHON, HALF, 1OK OR 5K? There’s something for everyone! The Saturday night 5K starts the weekend off right at the SLS Las Vegas Hotel and Casino, where glow sticks and dancing are more or less mandatory. This is also a fun warm-up if you’re competing in a longer distance the next night. While the marathon, half and 10K courses all feature the action-packed Strip, the marathon has the additional advantage of taking you to neighborhoods less ventured in Vegas. Beal has run the marathon and half multiple times and still cannot decide which is her favorite.

ENTERTAINMENT: You know you’re in for a good time when race day kicks off with a headliner concert featuring the Goo Goo Dolls (this

year’s performers) prior to the gun firing. Once you take off on the closed streets of Vegas, you’ll spot spectators lining bridges above with funny and inspiring handmade signs, hotel patrons cheering and live bands smack dab in the middle of closed intersections rocking out.

the Wynn Las Vegas hotel, which features tasty gluten-free options like L.E.O. (lox, eggs and onions) and blackened fish tacos. Another key factor to a successful race at sundown is staying well hydrated. Make sure to continuously sip water throughout the weekend to combat the dry Nevada weather. An hour or two before heading to the start, grab a light snack like a granola bar or small sandwich.

EAT: Beal recommends

PARTY: Beal says if there’s one thing you should splurge on, it’s the Friday night VIP reception at Hyde Nightclub—held before all of the real fun begins. Attendees have access to an open bar, tasty hors d’oeuvres and live entertainment. Previ-

making breakfast (or brunch) your main meal before lacing up later in the day. Her go-to spot is the Terrace Point Café at

: cgi

Like the finish-line food served at your typical race, the Geico Rock 'n' Roll Las Vegas Marathon & ½ Marathon is completely bananas—with an after-dark start (complete with bursting flames), a pre-race rock show featuring high profile acts (think: Macklemore or Snoop Dogg) and, of course, the opportunity to run down the Strip when it’s completely closed to traffic. Still, there’s more for runners to do on race weekend than the main event! Dorothy Beal, an avid marathoner, fivetime Las Vegas finisher and the creator of I Run This Body shares her favorite tips and must-dos to make this destination race one trip you won’t forget.

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Race Spotlight Rnr

New Orleans:

#1 reason to run?

“It is FUN! I literally look forward to it all year long,”

Keep the party going and check out the 2018 Humana Rock 'n' Roll New Orleans Marathon & ½ Marathon in early March. Kick off the celebration with a Saturday 5K in the French Quarter and pick up a beignet post-race from the renowned Café Du Monde. Top off the weekend with unlimited beer at the finish-line festival after completing 26.2 miles, 13.1 miles or 10K. Mardis Gras may have ended the month prior, but you’ll still feel the celebration with streets lined in sparkling bead–covered trees.

says Beal.

ous performers include Aloe Blacc and Ozomatli. Pro Tip: Purchase the ‘Platinum’ VIP package to get access to Friday at Hyde, in addition to start- and finish-line hospitality areas before and after the marathon and half marathon.

: cgi

POST-RACE PERKS: Unlike most races where people mingle briefly before heading home, the night is just beginning when you cross the finish line in Sin City. After watching a spectacular light show outside of The

Mirage as your journey through Vegas comes to an end, the lingering adrenaline makes it hard to just call it a night. This is where “Runner Perks” come into play. Every participant picks up a special wristband at the Health and Fitness Expo that grants exclusive offers on food, entertainment and more. Previous perks have included discounts on spas, shows, complimentary nightclub access and open-bar specials for racers only.

ONLY IN VEGAS: Beal recalls watching Olympic marathoner Meb Keflezighi dance to Snoop Dogg at the headliner concert before taking his mark at the start line to pace the half marathon.

Mexico City: Caught the night-race fever? Set your sights on the Rock 'n' Roll Mexico City Half Marathon in March for a run at dusk that won’t disappoint. On-course features include running down the famous Reforma Avenue and live musical acts performing outside brightly lit monuments. In a one-of-a-kind finish inside a horse track as runners pass directly in front of the headliner concert stage as music pumps up participants and spectators alike. 19

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RNR COMMUNITY

Insta Laughs…

Because @aliciaa_in_ wonderland needs some pre-run fuel. Nom nom.

Running: A Love Story

@almeen8dv does a nice job flying solo!

The Carinos are closing in— hand in hand—on 100 races. [BY KEVIN GEMMELL]

Roll Marathon Series events. Ron will be the seventh male to reach the century mark. Susan is the second woman. The two met while at the University of WisconsinMadison. Ron had declared to his family that he was going to graduate school to find a wife. And in fairytale fashion, he spotted her across a field and knew. “What can I say, I was confident,” Ron says. Though they married in 1995, they didn’t discover their combined love for running until a decade later. Their first Rock 'n' Roll marathon was in 2006 when they connected with a Team in Training group in San Diego. Since then they’ve completed Chicago and San

Diego eight times, managed to run the San Antonio and Las Vegas races on the same day, and renewed their vows three times at Las Vegas. They currently do 16 Rock 'n' Roll half marathons a year and usually one marathon. No matter what happens in the middle of the race, they always finish together. “There’s Ron waiting for me at mile 13,” says Susan. “We always start together and he’s ahead of me. He’ll turn around at mile 13 and stop and wait, so we can finish at the same time. Sometimes he’ll climb up on the separator in the roads and he’ll wait for me. He does it consistently and it gets my heart every time.”

Your four-medal weekend, @barefootelvis, is as inspiring as blue suede shoes!

@imperfectly_ healthy takes her son to the finish of his first 5K. Nice job, Mama!

: CGI

Ron Carino wasn’t planning on making every other partner on the planet look wildly inadequate when he popped the question to his wife, Susan. It just sort of happened. No, not that question. He’d asked that one more than 20 years ago. This particular question was at the 2015 Humana Rock 'n' Roll San Antonio Marathon & ½ Marathon. On bended knee, Ron asked: “Will you run the next 100 half marathons with me?” With more than 100 half marathons completed as a couple, the pair will join an elite group at the Rock 'n' Roll San Jose Half Marathon Oct. 7–8 when they become the eighth and ninth people to participate in 100 Rock 'n' 20

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Voted

“ Greatest Midwest Town” -Midwest Living Magazine

color tours | 4 seasons of outdoor recreation shopping | microbreweries | wine tasting | dining Sleeping Bear Dunes National Lakeshore

TraverseCity.com | 800-TRAVERSE

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9/1/17 10:03 AM


ADVERTISEMENT

CELEBRATE 20 YEARS RUNNING

2015 New York Giants wide receiver Brandon Marshall runs for his non-profit organization, Project 375, dedicating each mile to a different mental illness.

Brooklyn is arguably the trendiest borough in New York City, and for good reason. From historic buildings and lush parks to amazing restaurants, bars and festivals, this place has it all. There’s no better way to see Brooklyn than to run it, and we’ve got all the reasons to join us at the 2017 Synchrony Financial Rock ‘n’ Roll Brooklyn Half Marathon and 5 Miler. You’ll start in front of the iconic Brooklyn Museum, founded in 1895 and home to 1.5 million works of art, then run through the closed streets of Brooklyn with live entertainment and spectators galore to motivate you along the course. The race finishes in beautiful Prospect Park – Brooklyn’s largest public park, celebrating its 150th year in 2017 – with a finish line festival and postrace concert featuring Hollis Brown. October 14, 2017 will mark the race’s third year running as a half marathon, and the first year of the all-new 5-mile distance. Starting and finishing with the half marathon runners, this inaugural bitesized race is an exciting, different way to rock Brooklyn and explore quintessential neighborhoods and iconic sites. The Rock ‘n’ Roll Marathon Series is celebrating 20 Years Running throughout 2017. Starting in 1998 in San Diego, today there are 29 Rock ‘n’ Roll Marathon Series events in cities worldwide, with more than 600,000 runners each year. In addition to promoting health and wellness, charity partnerships with organizations have inspired people to give help and hope to others. To date, more than $320 million has been raised for charity by runners. The Synchrony Financial Rock ‘n’ Roll Brooklyn Half Marathon and 5 Miler is a running festival not to be missed and one of the best fall block parties in the Series. Join us in Brooklyn in 2017 to celebrate 20 years of running!

2016 To enhance the participant experience, the start line was moved to the front of the historic and iconic Brooklyn Museum, New York City’s third largest museum in size.

2011

The Synchrony Financial Rock ‘n’ Roll Brooklyn race first started as a 10K in Prospect Park and has since grown to a half marathon through the closed streets of Brooklyn, still finishing in the park.

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H A L F M A R AT H O N | 5 M I L E R CREATE YOUR MOMENT ON

OCT 14, 2017

9/7/17 10:16 AM


TRAINING

COACHING YOU THROUGH EVERY MILE

BACK IN ACTION New research shows running strengthens the spine. Back pain is a common complaint, but a new study published in Scientific Reports from Deakin University in Australia indicates that running has a positive impact on the intervertebral discs (IVDs). Researchers noted there had been no prior evidence that IVDs respond to exercise, so they are excited about managing and even preventing back pain.

: ISTOCKPHOTO.COM

“These findings give us hope that we may be able to prescribe physical activity … to ‘strengthen’ the discs of the spine,” says Associate Professor of Exercise and Musculoskeletal Health Daniel Belavy. “Our finding showed no difference between joggers and long-distance runners.”

For more training stories click here.

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t The Rundown

Mindful Matters Tips and tricks to find a heightened state of consciousness on the run [By Mackenzie L. Havey]

get there on regular training runs.” It is a mindful approach to your running practice that creates the right conditions for entering this supernatural headspace. Indeed, research published in the Journal of Clinical Sport Psychology has demonstrated that as little as a month of mindfulness training can assist athletes in achieving flow. By existing in the present, monitoring thoughts and physical sensations, and fully engaging in forward motion, you train your brain to cross the Rubicon into that next-level state of mind.

Here’s how to train your brain: 1. Focus. Tune into your surroundings, body and mind with nonjudgmental awareness. For instance, in bringing mindful awareness to your legs, you may have noticed that they were sore.

2. Fathom. Consider the information you gathered in Step 1 and determine if adjustments need to be made. In our example, you must consider whether that leg soreness is part of the inherent discomfort that can come along with physical training or if perhaps you’re on the edge of overtraining and you should cut the run short. This is the insight required. 3. Flow. Bring your attention to an anchor, either your feet or your breath, and you’ve created the conditions to enter into flow. Excerpted from Mindful Running by Mackenzie L. Havey, published by Bloomsbury (October 2017). Condensed and reproduced with permission of the publisher.

: istockphoto.com

You know that visual effect in action movies when a bullet fires out of a gun in slow motion and the camera pans around the protagonist as they demonstrate their supersonic reflexes to dodge the deadly projectile? This illusion is known as “time slice photography” and it perfectly encapsulates what it is like to be in flow. It’s when time and space are suspended, and you perform and feel at your finest. Reaching that heightened state of consciousness isn’t like a switch you can mindlessly turn on and off. As 2004 silver medalist and winner of the 2009 New York City Marathon and 2014 Boston Marathon Meb Keflezighi explains, “Achieving flow doesn’t happen with the snap of a finger … As an athlete I get there through movement. After a period of time, my mind starts to tune out distractions and I slip into that elevated state. Today, with so many years of experience, I can even 24

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The Rundown

t

Elites Explain

: from top, photorun.net; Athletics Canada/Claus Andersen; tracktown movie

Flow can be a tough thing to put into words, so here are a handful of Olympic and Paralympic runners from around the globe to get first-hand accounts of the flow experience.

“It starts with an intention to create a mindset that allows flow to happen,” Olympian Deena Kastor says. “Flow can’t be forced, because a force is met with a counter force. Flow is something that has to happen without tension or pushing.”

“When I am in the zone, there is a control and confidence. It’s a worry-free state, an ability to speed up and slow down at the drop of a dime, read a situation in seemingly slow-motion state and to visualize things before they have fully developed. It’s a state where you feel like you can’t be stopped and where things are done instinctually or intuitively with fluidity and laser focus.” —Mohammed Ahmed, Canada, 2012 and 2016 Olympian, 5,000 and 10,000 meters

“When I’m running and my mind and body are on the same page, it feels like I am in complete harmony with myself. It’s a very special feeling—a former coach of mine calls it ‘hyper-focus.’ I felt it most when I competed in the Olympics.” —Alexi Pappas, United States/Greece, 2016 Olympian, 10,000 meters

“When I’m in the racing zone, everything around me blurs and my focus only involves what is going on in front of me. This blur is both auditory and visual, and I am so in tune with my body that I’m able to hear my breathing and footsteps despite an immense crowd. I am hyper-focused on whatever goal I set for that particular race, and a lot of the time, I am able to do things that surprise me.” —Chaz Davis, United States, 2016 Paralympian, 1,500 and 5,000 meters

“Being in the zone in a race means being totally in the moment, you are only thinking about racing and running. In a short race, this is focused on tactics, pushing hard and tolerating pain. In a marathon, this is more about tuning in to pace and rhythm and maintaining that. Sometimes you also get the effortlessness when you are near a peak in fitness and everything from the training and mental state comes together for a great performance.” —Liz Yelling, Great Britain, 2004 and 2008 Olympian, Marathon

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T HEY COACH? Click here for more tips on running your first half marathon.

Exactly How to Crush a Half Whether you want to PR or simply finish, these pacing tips will carry you through 13.1 miles. [BY NEELY SPENCE GRACEY] An elite runner who regularly competes in marathons and halfs, she is also a running coach in Boulder, Colo.

Without a doubt, the half marathon is my favorite distance—but I can certainly empathize with runners who can’t imagine running for 13.1 miles without stopping! In fact, in middle school my favorite race was the 400 meters. In high school? It was the mile. And in college, I was all about the 6K in cross country. Even my first three years as a professional runner, I never ran a race longer than 10 miles. Finally in 2015, after almost two years of frustrating injuries, illnesses and setbacks, I was losing my love for the sport. I kept comparing my current self to my former self. I needed a change, something different than I had ever done before so I would have nothing to compare it to. I decided to try the half marathon (a daunting distance for the uninitiated) and I loved it. Whether you are contemplating your first half, wanting to improve a past performance or simply crush an upcoming race, here are my tips on how to conquer 13.1.

Neely boasts a half-marathon personal best of 1:09:59! She’s one of only 10 American women ever to break 70 minutes.

Level 1: I Wanna Finish!

Level 2: I Wanna Run!

Level 3: I Wanna Race!

Are you new to the half-marathon distance and feel a little daunted by the challenge of such a long race? Using a walk/run method will help you pace yourself from start to finish. Plan to run 9 minutes and then walk 1 minute. By breaking the run up into 10-minute segments, you will stay more engaged in the moment—this helps you feel less overwhelmed by the length.

Are you ready to push yourself in a half but don’t know how to approach the distance? The key is to set yourself up for a negative-split race (finishing faster than you start). Begin at your normal training pace and hold steady for the first 6 miles. At that mark, slowly pick it up so your last mile is your fastest. Using the progression technique, you will not expend too much energy early on so instead of bonking in the second half, you will pass other runners while feeling strong.

Are you comfortable with the half-marathon distance and ready to achieve a PR? I suggest breaking the distance into four parts. 1. First 3 miles: Ease into your pace, trying to dial in goal effort by the third mile. 2. Middle 4 miles: Focus on form, staying calm and relaxed, in tune with your body and breathing. 3. Miles 7–10: This is where things start to get tough. Talk yourself through this part. Think about the work you have put in, and then keep your eyes up and your mind on the finish line. 4. Once you hit the final 5K (aka the 10-mile mark), it’s game on. Time to race and kick it in to victory.

Covering 13.1 miles at your best requires consumption of fluids and fuel on the course. Be sure to practice with gels before your race to determine what sits well in your stomach. I recommend taking a gel 15–30 minutes before the start, sipping water or electrolyte drinks at the provided stops and then downing another gel at mile 6. This system will help you run strong all the way to the finish line!

: CGI

Drink Up, Fuel Right

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Training Plan

t

Do a Double How to train for a 5K one day and a half marathon the next [By Alan Culpepper]

Whether you’re training for the Rock 'n' Roll Marathon Series, a Disney race weekend or any other half marathon that offers extra mileage with added races, here’s a plan that will help you prepare for all of the fun. Although the primary goal is the half marathon, there’s a fair amount of shorter work—both to prepare you for the remix 5K (or you could even do up to a 10K) and to help improve running economy/efficiency and overall muscular development. Don’t feel guilty for seeking out a minimal training approach with maximum gains. Dedicate yourself to this 12-week plan and you’ll get there. Here are some tips to keep in mind:

: ISTOCKPHOTO.COM

Consistency is key. Don’t worry

if some workouts don’t come together. Your primary objective should be staying committed week to week without any big swings with multiple days off consecutively. Before starting this plan, you should be running at least three times per week and able to complete 2–3 miles of continuous running.

One day at a time. Try not to focus

on what you have 3 or 4 weeks ahead of you. That can make it feel somewhat overwhelming. The plan builds on itself week after week with the mileage, days per week and long run all included in that equation. Find the right effort. Different

workouts require varying effort levels and intensities. This is one of the keys to making it to the starting line healthy and prepared for the mental and physical challenges that await. Easy runs should feel comfortable and controlled, and you should be able to hold a conversation with a running partner. Note that you may have days where you feel better than others—it is okay for your pace to shift slightly quicker or slower depending on how you are feeling. The pacing listed is based on your fastest effort being a 5K, then 10K, then half marathon (HM), then marathon and finally your easy pace. Easy does it. The mileage builds

gradually and enough to ensure

you are gaining the necessary fitness. However, if you are feeling exceedingly motivated, you can always add a bit more mileage on the easy days. Don’t alter the long runs or workouts. Cross-train with moderate intensity. Choose among cycling or

spinning, swimming, water running and the elliptical. They should feel more taxing than an easy run but not so much so that you can’t recover for the following day. Add strength training 1–2 times per week. This can be in the

form of a weight routine at the gym or a 15-minute core session (at a minimum) on one of the easy recovery days or on a day off from running. A gym workout should focus on the upper body and not render you unable to run productively the next day.  Stretching is critical! This should become part of your daily  routine. Plan on 8–10 minutes after your run or before bed. 29

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t Training Plan

Download this training plan for free here.

12 Weeks to a 2-race weekend: 5K and half marathon

Cross-training

Workout

45–60 min

4–5 miles

SUN

Cross-training

Long Run

Off

45–60 min

6 miles easy

WEEK 1

Easy 2–3 miles

SAT

2–3 miles

WEEK 2

Easy

FRI

3–4 miles

WEEK 3

THURS

3–4 miles

WEEK 4

WED

4–5 miles

WEEK 5

TUES

4–5 miles

WEEK 6

Mon

Easy

Easy

Workout

Cross-training

Easy

Long Run

4–5 miles

4–5 miles

4–5 miles

45–60 min

4–5 miles

10 miles easy

1 mile easy + light stretching + 4 x (3 min HM pace/2 min jog) + 1 mile easy Easy

Workout

Cross-training

Easy

Cross-training

Long Run

3–4 miles

45–60 min

3–4 miles

45–60 min

8 miles, starting with 2 miles easy then a touch quicker to a moderate pace

1 mile easy + light stretching + 3 x (5 min 10K pace/1 min walk/2 min jog) + 1 mile easy Easy

Workout

Cross-training

Easy

Cross-training

Workout

4–5 miles

45–60 min

4–5 miles

45–60 min

7–8 miles

Off

Off

2 miles easy + light stretching for 5–8 min + 4 miles about 1 min per mile quicker than easy pace + 1–2 miles easy

1 mile easy + light stretching + 2 x (8 min HM pace/1 min walk/1 min jog) + 1 mile easy

Easy

Workout

Cross-training

Easy

Cross-training

Long Run

5–6 miles

45–60 min

4–5 miles

45–60 min

8 miles, about 30 sec per mile quicker than easy pace

1 mile easy + light stretching + 3 x (10 min HM pace/1 min walk/3 min jog) + 1 mile easy Easy

Workout

Cross-training

Easy

Easy

Long Run

5–6 miles

45–60 min

3–4 miles

3–4 miles

10 miles, starting with 2–3 miles easy then moderate pace that’s controlled and not a struggle to maintain

1.5 miles easy + light stretching + 2 miles HM pace + 2 min walk + 3 min jog + 1 mile HM pace + 1–2 miles easy

Off

Off

Off

1.5 miles easy + light stretching + 4 x (5 min 10K pace/3 min jog) + 1 mile easy

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TRAINING PLAN

+ TUES

WED

THURS

FRI

SAT

SUN

Off

Easy

Easy

Workout

Cross-training

Easy

Long Run

5–6 miles

5–6 miles

5–6 miles

45–60 min

4–5 miles

10 miles, with 5 miles easy + 4 miles about 1 min per mile quicker than easy pace + 1 mile easy

1.5 miles easy + light stretching + 15 min HM pace + 3 min walk + 3 min jog + 4 x (2 min 5K pace/3 min jog) + 1 mile easy Easy

Easy

Workout

Cross-training

Easy

Long Run

5–6 miles

5–6 miles

5–6 miles

45–60 min

5–6 miles

12 miles easy

Easy

Workout

Cross-training

Workout

Easy

Long Run

5–6 miles

6–7 miles

40–50 min

5–6 miles

5–6 miles

12 miles easy (keep this comfortable)

2 miles easy + light stretching, drills, strides + 6 min HM pace + 3:30 min jog + 10 sec per mile quicker for each: 5 min + 3:15 min jog 4 min + 3 min jog 3 min + 2:45 min jog 2 min + 1 mile easy Workout

Cross-training

6–7 miles

40–50 min

Workout

Easy

Long Run

5–6 miles

12 miles easy (keep this comfortable)

WEEK 10

Easy

15 min easy + light stretching + 4 x (3 min 10K pace/2:45 walk or jog + 2 min 5K pace/2:15 walk or jog + 1 min 5K page/2:30 min walk or jog) + 1 mile easy

5–6 miles

Easy

Easy

Workout

Cross-training

Easy

Long Run

4–5 miles

4–5 miles

7 miles

30–40 min

4–5 miles

7–8 miles easy to moderate based on how you feel

Off

Easy

5K

WEEK 12

Off

1.5 miles easy + light stretching + 2 x (8 min HM pace/1 min walk/1 min jog) + 2 x (8 min 10K pace/1 min walk/1 min jog) + 1 mile easy

WEEK 11

WEEK 9

WEEK 8

WEEK 7

MON

T

1.5 miles easy + light stretching and strides + 20 min marathon pace + 2 min walk + 3 min jog + 20 min HM pace + 2 min walk + 13 min easy

5–6 miles 1 mile easy + 15 sec per mile quicker for each mile

1.5 miles easy + 5–8 min light stretching + 5 miles HM pace + 0.5 mile easy Easy

Workout

Easy

3–4 miles

4 miles

3–4 miles

2–3 miles

Off

Off

Off

Half Marathon

1 mile easy + light stretching + 5 x (2 min 10K pace/2 min jog) + 1 mile easy 31

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T WORK IT OUT

Pilates Power You don’t have to be an exercise-class nut to reap the benefits of this practice. These modified moves are perfect for runners—and can be performed anywhere at all. [BY MARTY MUNSON]

Part stretch, part strength, with a focus on alignment, Pilates is a great workout. But Jae Gruenke, founder of The Balanced Runner, explains that with a few tweaks, you can tailor the for-everybody exercise into something

that benefits runners specifically. Do the following four moves—with Gruenke’s tweaks—prior to a run, and they can help you unkink yourself from the position your desk chair or laptop put you in all day (flexed hips,

hunched shoulders). Alternatively, save them for after a run (or a long day at work) and let them help imprint what good movement patterns feel like in your body even when you’re tired.

SHOULDER BRIDGE WITH SINGLE-LEG EXTENSION

REP COUNT

Step 2: Keep your hips high and in line with each other and lift one leg off

the floor. Return it to the floor and repeat with the other leg. Runner’s Secret Weapon: A key part of the spring mechanism of

running is to lengthen one side of your body and shorten the other. This helps you rehearse that.

: .OLIVER BAKER

Aim for 8 reps of each movement (1 on the right and 1 on the left equals 1 rep). Do the routine twice as a circuit—that’s 8 reps of each move and then do 8 reps of each again.

Step 1: Lie on your back, knees bent, feet hip-width, directly under your knees, and arms overhead. Roll your pelvis up until your knees and shoulders form a diagonal line. Stretch the left knee and left hand away from each other, so your left side is longer than your right. Let the pelvis shift to the left. Switch to the opposite side.

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WORK IT OUT

T

SINGLE-LEG STRETCH

Step 1: Lie face-up. Bring both knees to your chest and curl your head

and shoulders off the floor. Step 2: Clasp your hands over your left knee and extend the right leg; don’t let it touch the floor, as you turn toward your bent knee. Switch sides: Bring your right knee in and extend your left leg. Click here to build endurance with this power yoga sequence for runners.

Runner’s Secret Weapon: Turning your sternum toward the bent

knee mimics how your body turns toward your forward leg when you run.

STANDING SINGLE-LEG BALANCE

Step 1: Stand with feet hip-width apart, toes

pointing forward, arms overhead. Keeping the knees straight, lift your right heel off the ground and reach your left hand toward the ceiling. Place the right heel on the ground and lift the left, allowing the right side to stretch. Return to standing.

SWIMMING

Step 1: Lie face-down, arms by your sides with feet a little wider than

your hips. Lift your torso and legs into a “swan” position and hold for eight breaths. Lower. Step 2: Stay face-down and bring your arms overhead. Lift your arms and legs off the floor. Then stretch the opposite arm and leg higher. Lower, and alternate sides. Don’t lock your middle and flap your limbs; let the movement go through your shoulders and hips. Runner’s Secret Weapon: Think of pressing your pubic bone into the

floor as opposed to your navel toward your spine. This activates your glutes (important for runners) and keeps you from pinching your lower back.

Step 2: Reach your arms up and allow your

weight to shift onto the right leg without bending your knee. Lift your left leg off the ground and drop the left arm to your side. Feel how your head is over your standing foot, where it needs to be for running. Move the other leg around to challenge your balance. Switch sides. Runner’s Secret Weapon: Traditional Pilates

does this move in a turned-out position with legs together. By separating them, runners get used to shifting weight onto one leg. This also works the obliques and the outer hips. 33

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T NUTRITION

Q&A: Does sugar deserve such a bad rap? [BY LAUREN ANTONUCCI] Lauren is a sports dietitian, nutritionist and director of Nutrition Energy in New York.

RECIPE

Pumpkin-Pecan Bread Pudding

Should we really be so sour on sweets? In a word, no. But let me explain. There are two categories of sugars. Natural sugars occur in foods we consume, and include fructose (found in fruits) and lactose (in milk and dairy products). Added sugars, on the other hand, are included after the fact by the manufacturer. These include cane juice, sucrose and high-fructose corn syrup (an inexpensive sweetener made from cornstarch), which is included in packaged crackers and condiments. It could also mean sugars we add ourselves—like that dollop of honey in your oatmeal or the sugar in your tea. It’s added—not natural sugar—that’s cause for concern.

So what’s the difference between sugars from different sources? Sugar, in all forms, is a simple carbohydrate that our bodies can use for energy. Any sugar we eat—fruit, honey, candy or sports drink—will be rapidly available for use by working muscles if consumed just prior to or during exercise—and in appropriate amounts. Whether the sugar was from honey or candy, once it enters the small intestine, it gets broken down into the simplest form of absorbable sugar—glucose. Refined/ processed sugars contain a higher concentration of fructose, which is rapidly processed in the liver to triglycerides, leading to an increased triglyceride level and decreased HDL (“good” cholesterol). On the contrary, foods high in natural sugar generally contain fiber—which slows digestion and absorption—and provides vita-

RECIPE AND PHOTO BY JUSTIN MCCHESNEY-WACHS For more nutritious recipes click here.

mins and minerals. Note: Honey is the rare exception that contains natural sugar but does not contain fiber.

What are the sugary land mines to avoid? The major sources of added sugars in the American diet include sodas, fruit juice, candy and desserts. Studies show that U.S. adults consume an average of twice the recommended amount of added sugar.

How much sugar is okay? The American Heart Association recommends limiting added sugar to no more than nine teaspoons (36 grams, 150 calories) for men and six teaspoons (25 grams, 100 calories) for women. Outside of your training, aim to get most of your sugar intake from natural sources—fruits, grains, milk and starchy vegetables. Added sugars should be viewed as sports fuel— taken right before or during workouts—or treats, eaten in moderation. Final note: We should not strive for a 100 percent sugar-free diet. Doing so is unnecessary and can lead to cravings, feelings of deprivation and lack of overall energy and ability to train.

This is the time of year to sneak pumpkin into just about anything. Like a cross between french toast and pumpkin pie, this bread pudding can be made ahead and served warm or cold for breakfast or dessert. It’ll fuel you up before a morning run or is perfect for a post-race brunch with your run buds. Serves about 6 12 ounces egg bread (such as brioche) 3 eggs 2 cups milk 1 cup heavy cream ½ cup maple syrup, plus more for serving ½ teaspoon vanilla extract 1 teaspoon pumpkin pie spice ½ teaspoon ground cinnamon 1 cup canned pumpkin purée ¼ cup pecans, coarsely chopped

Preheat oven to 215 degrees. Cut bread into 1-inch cubes and place on a parchment-lined baking sheet. Dry bread cubes in oven 15–20 minutes, or until slightly dried. Let cool. In a large bowl, whisk eggs, milk, cream, maple syrup, vanilla extract, pumpkin pie spice, cinnamon and pumpkin purée. Gently stir in cubed bread. Pour mixture into an 8-by-8-inch buttered baking dish and top with pecans. Cover with plastic wrap and let sit for 30 minutes. Meanwhile, preheat oven to 350 degrees. Bake uncovered 45–60 minutes. The bread pudding will puff up and should spring back when lightly pushed. Let cool slightly and serve with a drizzle of maple syrup.

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The Frutería Pharm Table

OUR FOOD COMES FROM A LOT OF DIFFERENT PLACES, BUT MOSTLY JUST THE HEART. Our city is so rich in people, food and imagination, Tex-Mex is elevated to a new cuisine we call “Tex-Next.” Here, you’ll savor Mexican tostadas, Japanese pork buns, Peruvian ceviche and German lagers, maybe even from the same menu. The Texan in us will always be partial to our chicken-fried steak. But don’t be surprised if it’s served with a little salsa, love and culture on the side.

Plan your unforgettable foodie tour at VisitSanAntonio.com.

Mi Tierra Café y Panadería

©2017 Visit San Antonio

Viva Villa Taquería

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t Fuel

Sweet Talk There are right and wrong ways to tackle your sugar cravings. [By Matthew Kadey]

In recent years, sugar has become somewhat of a nutritional bogeyman. That’s because high intakes of sugar, or more accurately sugars added to foods, have been linked to a laundry list of ailments ranging from heart disease to diabetes to cancer—not to mention expanding waistlines. All of which may have you believing that there is no safe way to tame a sweet tooth. The good news is that you don’t need to take sugary foods off of your kitchen playlist. The key is being choosy about where you get your fix. We rounded up five sweet treats that runners can feel good about.

Turns out the parched grapes can help you raise your speed. Researchers in the Journal of the International Society of Sports Nutrition found that raisins were just as effective as more expensive carbohydrate-based sport chews at keeping runners’ endurance levels up during an 80-minute run followed by a 5K time trial. Raisins contain a cocktail of fast-working sugars that supply a useful energy source for muscles in motion. Action plan: During long workouts, try eating ¼–¹⁄³ cup raisins, along with water, for every hour of exercise. Best buy: Made in Nature Organic Raisins, $5 for 9 ounces

Chocolate

It’s a good idea to embrace your inner Wonka. British scientists discovered that athletes who snacked on 40 grams of dark chocolate daily experienced a decrease in the oxygen cost of exercise and increase in endurance capacity compared to when they nibbled on white chocolate. Other research suggests the dark delight can lessen exercise-induced muscle stress. These benefits likely stem from lofty amounts of flavanol antioxidants. Action plan: For a greater dose of antioxidants, look for at least 70 percent cocoa and snack on 1 ounce daily. Best buy: Alter Eco Dark Blackout, $4

Pomegranate Juice

Bananas

Kefir

Action plan: Look for bottles not cut with filler juices like apple or pear. Drink 1–2 cups a day during heavy training.

Action plan: Add ripe bananas (black spots on the skin mean more easy-to-digest sugars) to smoothies and oatmeal. For run convenience, bring a stash of baked banana chips.

Action plan: After a sweat session, gulp 1 cup. Also use in smoothies, granola and pancake batter.

Best buy: Pom Wonderful 100% Pomegranate Juice, $4 for 16 ounces

Best buy: Bare Cinnamon Banana Chips, $4 for a 2.7-ounce bag

Forget soda or OJ. Modern research suggests that pomegranate juice can lessen signs of muscle damage associated with vigorous exercise—an important perk considering it can quicken recovery time. The polyphenol-rich juice appears to increase the antioxidant defense system in the body. More good news: It’s also a source of the electrolyte potassium to aid with proper muscle functioning.

Cyclists with a banana sticking out of their jersey pockets are on to something. A study in the journal Plos One reported that during a 75K bike ride, bananas —when consumed with water—were just as effective as a sports drink at bolstering endurance. The monkey food contains a winning mix of carbs and electrolytes, like potassium, that can benefit runners as well.

If you like sweetened dairy, consider kefir. This cultured, yogurt-like product is home to a sizable population of friendly critters known as probiotics, which may help lessen postexercise inflammation as well as fortify your immune system, so you’re less likely to come down with the sniffles. Fruit-flavored kefir supplies a duo of sugars (both natural and added) with protein that can kick-start muscle recovery much like chocolate milk would.

Best buy: Lifeway Strawberry Low Fat Kefir, $6 for 32 ounces

: oliver baker

Raisins

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N RIU KE A L

CHAMPION ST USE THE BE OF THE P RACT I C ES RS B EST R U N N E

From 5K to marathon, Alan Culpepper won more races in more distances than any other American in history. Now he shares the best practices of the best runners, revealing a big-picture approach that you can use to improve your running. AVAILABLE in bookstores, running shops, and online.

SEE A PREVIEW AT VELOPRESS.COM/CHAMPION.

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MEB OUT The mic drop for Meb Keflezighi comes at the end of a career of milestones.

Click here to read more about Meb’s legacy.

By Kevin Gemmell Photography by Oliver Baker

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T

here’s a charming and beautiful symmetry to next month’s New York City Marathon being the final race for heralded American distance runner Meb Keflezighi. It’s his 26th time running 26.2 miles. And the 42-yearold will poetically run his final 42 kilometers where it all began— back in New York where he ran his first marathon in 2002. When he crosses the finish line, it will bring an end to a remarkable career that spanned two decades at the highest levels of the sport. Along the way, he returned the U.S. to the Olympic marathon podium, set some records and helped heal a wounded city. He remains the only runner in history to win an Olympic medal and victories at the New York and Boston marathons. It’s rare for a distance runner to permeate the mainstream sports culture. But Keflezighi did, reaching peak popularity with a victory at the 2014 Boston Marathon one year after the horrific bombings. “I knew that’s when things were going to change,” Keflezighi says. “I knew what that race meant to my country and the people of Boston.” He was right—everything changed. That’s when he emerged from the obscurity of an often-forgotten sport and was introduced to America as “Meb.”

One Final Race

“He’s the greatest american distance runner ever.” —Ryan Lamppa, running historian

Keflezighi has no illusions about what he’s facing in New York on Nov. 5. He’s not treating it like a farewell tour. He fully intends to blow past the roses rather than stop to smell them. But he’s also realistic. His body is far different than the one that claimed four NCAA championships at UCLA in the mid ’90s. “Honestly, I tell people that it’s just another race,” he says. “I’ve accomplished what I wanted to accomplish in my career. But I still have to get to the end. And the sooner I get there, the more pleasant it will be. If I can finish in the top 10, I’ll be happy. If I finish top three, even better.” Not only will New York bring finality to his career, it will be an opportunity to vent some building pressure. Since his announcement several months ago that it would be his final marathon, the anticipation has been mounting. And for that reason, he’s anxious to just get going. “Honestly, it can’t come fast enough,” he says. “People know it’s my last one. I want it to be over. They don’t. It’s been a lot of pressure over the last 27 years—a lot of weight on the shoulders internally and externally. “I’m pretty sure it will be emotional. But my focus is still 26.2 and we’ll see what I can do. It would be nice to win it, but I won’t kid myself. It’s harder than it’s ever been before.”

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The Best of Meb

An Unmatched Legacy

Personal records from a remarkable career… Marathon: 2:08:37/Boston Marathon in 2014/4:54 per mile Half Marathon: 61:00/Rock 'n' Roll Marathon San Jose in 2009/4:42 per mile 10K: 27:13/Stanford Invitational in 2001/4:22 per mile 5K: 13:11/Belgium Track Meet in 2000/4:14 per mile

miles to go. By the time the chase group began to make its move, Keflezighi’s lead was too much to overcome and he held off Wilson Chebet (Kenya, 2:08:48) and Franklin Chepkwony (Kenya, 2:08:50). “I can take you through every step, but it would take about 2 hours and 8 minutes,” he says with an ear-to-ear grin, adding that “99.9 percent of the time people make that move, they are going to get caught. But I used tactics and positive thinking. Whatever happens, happens. I’m going to go for it. If I get caught, I get caught. But I’m going to make you earn it.” Keflezighi’s three major achievements—Athens, New York and

Boston—all came in milestone fashion. His silver in Athens was the first marathon medal by an American man since Frank Shorter’s silver in 1976. And his 2009 New York win the first from an American since 1982. “The guy finds a way to rise to the occasion,” Lamppa says. “That’s what great athletes do. Be it Michael Jordan or Wayne Gretzky and the like. His legacy is one of not only great moments, but he also did it in his 20s, 30s and even 40s. That’s a testament to his dedication and his motivation. In totality, I think he’s the greatest American distance runner ever.”

: photorun.net

Any conversation about Keflezighi’s legacy has to begin with Boston in 2014. It was the win the city—and country—needed following the bombings in 2013 that killed three, maimed dozens and injured hundreds more. America was tuning in. And Keflezighi gave the nation something to cheer for. With the names of the three deceased and a police officer killed by the bombing suspects written on his race bib, Keflezighi mounted an effort for the ages—becoming the first American to tear the tape on Boylston Street since Lisa Larsen Weidenbach (now Rainsberger) in 1985. Greg Meyer was the last man in 1983. “That was the moment he transcended the sport,” says running historian Ryan Lamppa. “Certainly, his silver medal [in 2004] and his New York victory [in 2009] put him on the map to some degree. But people were paying attention to Boston that year. And when people saw it, it was like ‘Whoa! An American won Boston?’ That’s when people started to know the name Meb.” With a personal best of 2:08:37— which still remains his fastest 26.2—Keflezighi outsmarted an international field with far superior marathon credentials. But none of that mattered on April 21, 2014— Patriots’ Day. Keflezighi pushed out hard and fast—building as much as an 80-second lead with less than 9

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THE NEXT CHAPTER Spoiler alert: A year from now, you’re not going to see Keflezighi glued to a couch, 90 pounds heavier and plowing through pints of Haagen-Dazs. Yes, he’s still going to run. More than likely he’ll continue to pace races and half marathons, which he’s done regularly since becoming the Vice President of Running for the Rock 'n' Roll Marathon Series in 2014. He might even dabble in coaching. But charity will always be at the vanguard of his to-do list. His humble and sometimes horrific beginning as an East African refugee are well-documented. The devout Christian recently spent two months in his native country of Eritrea, where he brought his three daughters so they could have a better understanding of their roots. “You can say it to them,” he says, “but you have to live it to fully understand it. God has a plan for me. I just have to be nice and surround myself with good people, and the rest He will take care of for me. All of the blessings He has given to me. I didn’t plan them. My mom always says a person thinks of it, and God finishes it. And as an immigrant, for me to accomplish what I have, it’s only natural to think about what you can do for others.” Keflezighi’s immediate plan after New York will be recovery. He’s spoken frequently about the toll a marathon takes on the body. But knowing he doesn’t have to worry about marathon No. 27 is also a blessing unto itself.

He recognizes the career he’s had and the lives he’s touched. That’s an appreciation that will not change in retirement. “Sports are a beautiful thing,” he says. “It helps you set goals. It helps with time management. It helps with discipline. It helps with self-esteem and a sense of accomplishment. There are so many great things about sports and as much as I can, I want to give back.” If you know anything about Meb, this shouldn’t surprise you.

Meb’s Top 5 Highlight moments according to the man himself… Winning the Boston Marathon in 2014. “A gold medal at the Olympics wouldn’t have topped that one.”

1

Winning the New York City Marathon in 2009. “Considering I ran my first marathon there (in 2002) that was a personal gratification for me.”

2

Winning a silver medal at the 2004 Olympics in Athens. “Most people would put that at the top because it’s the Olympics. But Boston will always be No. 1. It’s probably a wash between winning New York and the medal for No. 2.”

3

Setting the American record in the 10,000 meters (27:13.98 held from 2001 to 2010; Galen Rupp ran 26:44:36 in 2014). “That will always be a special record for me.”

4

Winning four NCAA titles while at UCLA. “In my roots, I’m a cross-country runner. Winning that was very special.”

5

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We reviewed the latest and most updated kicks to carry you from fall into winter.

BY ADAM W. CHASE ||| PHOTOGRAPHY BY OLIVER BAKER

This fall’s running shoe lineup is about as consistent as a pile of autumn leaves: varied with something for everyone. You can find anything from flyweight supple racers to sturdy and waterproof trail stompers. Some are bare-bones with zero drop. Others are thick and pillow-like. Here’s our take on the best of the season’s offerings.

Discover the 10 best trail running shoes of fall 2017 here.

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Brooks Revel, $100 Weight: 10.3 oz. (men’s), 8.7 oz. (women’s pictured); Drop: 12mm

The Revel could easily be called the “Millennial Shoe,” given that it is versatile, affordable and transitions easily to casual settings—read: pairs well with jeans. The knit upper that uses a computer-generated pattern (which allows for different densities of weave in particular zones of the upper) not only gives it some hipster cred, but also makes the fit conforming. More so with the internal bootie construction and a flexible material that Brooks added to the arch area for a more secure foot hold. The upper splay and mobility accommodate bunions, hammertoes and overlapping toes. Testers enjoyed the “just right” cushioning, forefoot responsiveness and plush heel that made it an easy pick for everyday training.

BEST bargain Road Shoes

Under Armour Charged Bandit 3, $100 Weight: 9.1 oz. (men’s pictured), 7.5 oz. (women’s); Drop: 8mm

Weights are based on men’s size 9 and women’s 7.

Tagged as the “performance fashionista” by our testers, the Charged Bandit 3 and its anatomically fitting SpeedForm knit upper is finely tuned for security, a precise fit and a locked-in rearfoot—courtesy of the external heel counter. The two layers of compressionmolded midsole foam up the Bandit’s durability and rebound, while the flex grooves make for a responsive, smooth transition and easy toe-off. The antimicrobial Ortholite sockliner is an added odor-fighting bonus. Try before you buy, because the sizing was on the small side. 43

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Altra Escalante, $130 Weight: 8.2 oz. (men’s), 6.5 oz. (women’s pictured); Drop: 0mm

With a stretchy engineered knit upper and the wide toe box that is a signature of a company that emphasizes the importance of toe splay, the Escalante is a “big foot” runner’s dream—nice and roomy without looking too blocky. And, thanks to Altra’s new high-rebound “squishy” midsole material, the Escalante served up a low-tothe ground ride with plenty of underfoot feeling.

Adidas UltraBoost All Terrain, $220 Weight: 11.7 oz. (men’s pictured), 9.6 oz. (women’s); Drop: 10mm

The UltraBoost is a shoein for when the days get shorter. It offers comfortable, ankle-warming, water-repelling seamless knit uppers. The aggressive tread with rubber from tire-maker Continental is specially designed to provide traction in icy conditions. Our testers called the shoe “classy,” “well-made” and “stable” and appreciated that the encapsulated polyurethane midsole compound provided energy-returning qualities in hot and cold conditions. The knit upper envelopes the foot so nicely that the laces are almost superfluous. 44

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Mizuno Wave Sonic, $100 Weight: 7.8 oz. (men’s), 6.5 oz. (women’s pictured); Drop: 4mm

Some days you just want to run at a fast clip. When those days hit, it helps to have the equipment that will facilitate a rapid pace. The Wave Sonic is just such a vehicle. With its svelte lack of weight, form-fitting upper and Mizuno’s signature springy structure, known as the “Wave plate” (a plastic piece that runs through the midsole of the shoe), the Sonic offers quick turnover for tempo training or racing unless you are light on your feet and can use this as a training shoe too. The onepiece, seamless upper blends with the minimalist bottom unit, leaving testers with an irritationfree design experience.

On Cloudrush, $130 Weight: 7.8 oz. (men’s pictured), 6.8 oz. (women’s); Drop: 5mm

BEST looking Road Shoes

With the Cloudrush, On connects the dots between the Cloudflash and Cloudflow. If the Cloudflash is a 5K-to-half-marathon racer, the Cloudrush is a half-marathonto-marathon racer, and the Cloudflow is more of a lightweight trainer and could go the distance in an ultra. The flexible, lightweight Cloudrush uses 18 independent “Cloud” cushioning EVA cells that compress when weighted, for a flowing, roll-through performance. The clean skeletal upper applies the concept of foot taping, as you may have received from a trainer for a secure foot hold—though a little long in the toes. The eye-catching white, black and silver reflective elements make it one of the sharpest looking of the season. 45

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DIAL IT UP!

The Boa System (seen on the Icebug and ASICS) is a dial lacing system that provides a fine-tuned fit through micro-adjustments. The low-profile dial and guide are battle-tested through Boa’s lab and guaranteed to survive the life of the shoe.

ASICS Dynamis, $160

Icebug DTS3 RB9X GTX, $180 Weight: 11.6 oz. (men’s), 10.2 oz. (women’s pictured); Drop: 12mm

Icebug, as the name indicates, knows tough running conditions. Although the DTS3 RB9X GTX—say that quickly three times—doesn’t sport the company’s signature metal spikes, the shoe does boast a Gore-Tex upper and the outsole is made to grip wet surfaces while providing the durability necessary to tolerate asphalt running. Testers found the Boa lacing quite secure and enjoyed the cushioned tongue, observing that the shoes could “float you over the toughest crags in the worst of lightningridden downpours.” The all-weather distance trainers are admirably cushioned and offer a hint of motion control while retaining impressive forefoot flex.

Weight: 9.9 oz. (men’s pictured), 7.9 oz. (women’s); Drop: 8mm

“Dialed-in sock” is the best way to describe the Dynamis and its upper. It combines a tube sock–like upper— that is comfortable and adapted well to testers’ different foot shapes— while securing them with a Boa lacing system. More commonly seen in other footwear such as snowboard boots, cycling cleats and golf shoes, it was easy to adjust on the fly. The bottom unit of the Dynamis was well cushioned, but not over the top, making them well suited for a comfortable marathon shoe. 46

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361° Spinject, $110 Weight: 9.8 oz. (men’s), 8.2 oz. (women’s pictured); Drop: 8mm

The Spinject is 361°’s best all-around shoe to date and ran as one of the better all-around shoes on the market, making it an excellent everyday trainer. The responsive neutral cushioning was “wonderfully greater than average,” especially in the forefoot—but it didn’t overdo it to the point of making the shoe rigid or otherwise impeding the flexibility enjoyed by our test team. The seamless knit upper and supple, unobtrusive tongue were the biggest call-outs of the Spinject, especially with the added midfoot security of a soft internal webbing incorporated into the upper package.

BEST debut Road Shoes

Hoka One One Clayton 2, $150 Weight: 8.3 oz. (men’s pictured), 7 oz. (women’s); Drop: 4mm

BEST update Road Shoes

Hoka made some needed changes to the Clayton, adding a bit of weight to the incredibly light original while successfully addressing customer concerns. The addition of Ortholite insoles solved problems with blistering that had plagued the first Clayton. Hoka also expanded the fit and base in the midfoot to increase comfort and stability. Although testers found the midsole stiff from toe to heel, the Clayton’s rocker engineering, with a well-cushioned midfoot, serves up a dynamic rollthrough with protection and propulsion. 47

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Find out what happens when a mid-packer runs in Nike’s fastest race shoe.

With a soft mesh upper, midsole foam cushioning and a fulllength carbon plate to act like a spring, the Nike Zoom Vaporfly 4% is designed to make you go (4 percent) faster.

Zoom Zoom You might remember Nike’s biggest release of the year at the Breaking2 initiative: when Eliud Kipchoge laced up a pair of proprietary kicks to cruise an incredible 2:00:25 marathon around a track in Monza, Italy. But what does this shoe mean for mere mortals? Managing editor Kevin Gemmell takes them for a spin… Are they worth it? That’s the $250 question when you’re staring down the Nike Zoom Vaporfly 4%. Per its name, the shoe is designed to deliver a 4 percent improvement in running economy, thanks to Nike’s

ZoomX midsole and a carbon plate. The cushioning is shockingly ample, and yet I was equally amazed at just how light it was. As a result, the Vaporfly doesn’t feel pillowy, just nice and smooth. Given the thin mesh upper, this is not going to be a shoe for any surfaces other than road or track. Don’t even think about going on a trail, because you’ll be throwing money away dirtying up that beautiful baby blue. I’m never going to break 2 hours in the marathon—I might not even break 2 hours in the half. But when I

took these for a few test drives, my average pace was faster. Was it because of the shoes’ construction? Maybe. Was a placebo effect at play? Perhaps. The bottom line is that for a middleof-the-pack or back-of-the-pack runner, this is a luxury item. If you’re seconds away from a big PR, this could potentially be a game-changer. But for most of us, it’s a Lamborghini when a Hyundai will get you where you need to go. If you have the money for a Lambo, by all means, enjoy and look awesome in the process. It comes down to priorities.

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HANSONS MARATHON METHOD has helped thousands of

runners smash their PRs using the same innovative approach that has made the Hansons-Brooks Distance Project one of the best running teams in the world.

Run the Hansons way and you’ll enjoy your fastest marathon ever. Available in bookstores, running shops, and online. Learn more at velopress.com/hansons.

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GEAR

ALL THINGS FAST & FRESH

CAN YOU HEAR ME NOW? Runners aren’t a super chatty bunch—every breath counts—but new technology could change the way we communicate with one another on the road or trail.

How does it work?

The Bonx Grip earpiece ($140) enables group communication with up to 10 users anywhere in the world. It uses Bluetooth technology on your phone, and the Bonx app taps into your cellular reception to connect everyone in the same chat room. Precise voice detection helps distinguish human voices from outdoor noises. And because the earpieces are meant for active users, its hand-free design is both shock-resistant and waterproof. A grip-like ear hook ensures it stays on your ear during the roughest activities.

Why should runners take note?

This device could be particularly helpful for runners who need to stay connected. For example, during ultras and marathons, runners and their support crews can check in throughout the race. Running groups can chat away with ease without having to stay on pace with one another. It could even be used as a training device for coaches on the track, providing live—and private— feedback. We’re buzzing with creative ways to use it.

For the latest on new running shoes and gear, click here.

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G SHOE GAME Here are 4 signs for retiring your running shoes.

Old Shoes, New Life Here are some organizations that help distribute your used running shoes…

RIP: Your Old Shoes

• Soles4Souls is a Nashville, Tenn., nonprofit social enterprise, founded in 2006, that creates sustainable jobs to distribute lightly worn shoes throughout the world.

[BY ADAM W. CHASE] Adam is a freelance writer and the unofficial shoemmelier (think running shoes instead of wine) of Boulder, Colo., where he’s been testing gear for 20 years.

Back in the day, when “distressed” was not in vogue, ripped jeans graduated to “jorts” and heavily used T-shirts became sleeveless workout wear. But when do you put your running shoes out to pasture? It’s a tough call. Are my shoes customized or worn out? Answering that question causes much consternation among shoe experts. Reebok just conducted a study that recognized each runner is unique and that the answer often depends on personal preference. While most experts say between 300 and 500 miles is the breaking point, the Reebok study suggests considering the running surface—with softer trails helping to prolong the life of shoes—and whether you use the shoes for other activities (like daily life), which shortens the life. Wear and tear are pretty straightforward indicators and if you go through the

outsole and into the midsole, then you are probably due for a new pair of kicks. Similarly, you should replace your running shoes after you’ve compacted the midsole to the point where it feels dead. Think of a saggy, well-used mattress. You’ll have to work from feel. The trick is to catch it before it manifests into a biomechanical hitch in your giddy up. The best way is to recognize a lack of responsiveness. The shoe will feel harder and not absorb as much impact. That’s when it’s time to say adios. Because otherwise you could develop shin splints, knee issues or foot problems. Once a pair of shoes nears the end of its useful life, rotate it in for nasty weather training or, eventually, for yardwork and walking the dog. Trail shoes that have seen their better days make excellent lightweight hikers. And, for those who want to help less-fortunate runners, there are many local, national and international programs that donate shoes that still have plenty of useful life to those who are happy to run in them. For example, many of the Competitor Running test shoes have ended up in Nepal, especially after the earthquakes of 2015.

• Shoe4Africa started in 1995 when the founder was on a running trip in Kenya and now works with a network donors, and partners to bring women’s empowerment, healthcare and education, including the construction of a children’s hospital and school, to Africa. • One World Running is an international program that began in 1986 to promote health, fitness and nutrition by providing running shoes to those in need in the United States and around the world. • Share Your Soles has, since 1999, distributed gently used shoes to those in need in the Chicago area, Africa and, more recently, in Baton Rouge, La. • Nike’s Reuse-a-Shoe Program has collected more than 28 million pairs of shoes since its inception in the early 1990s, grinding them into playground and athletic surfaces as a way to reduce landfill waste.

: VALERIE BRUGOS

It’s never easy to say goodbye, but knowing when is half the battle.

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Tool Kit G

Body Work The foamy fix for your weary muscles [By Allison Pattillo] Check out these 3 foam rolling exercises for the injury-prone runner.

Rolling out muscles is one of those necessary evils. Sure, you know you should do it, but who makes the time? Luckily there’s a foam roller to meet every need or interest. So stop with the excuses and show your body some love. Spend a few minutes loosening key areas (heels, arches, calves and thighs) before a run and get in the habit of giving yourself an all-over treatment afterward. Your muscles will thank you.

: oliver baker

Trigger Point Grid Vibe, $100

A main complaint with foam rolling is that it hurts. However, this new vibrating roller changes the game. From the outside, it’s a multi-density roller, but inside it has a motor to deliver musclesoothing vibrations.

ThermXRoller, $60

By the time you apply post-workout heat or ice and roll out, recovery time might be longer than the workout! That is unless you can multitask—which is exactly what you get with this particular roller. A cotton cover is filled with dried corn and can be microwaved for a heat treatment or kept in the freezer for cooling relief.

Addaday Softy, $35

If standard rollers are too firm for your sensitive muscles and ligaments, this may be the answer. The smooth roller is made from foam, meaning soft tissue massage is easier on ligaments and muscles. But the foam is firm enough to support your weight.

Sklz Trainer Roller, $40

For those who want to roll out, but don’t know where to begin, this handy roller has instructions printed directly on it. The easy-tofollow visuals mean you don’t have to stop and check online instructional videos mid-stretch.

Gaiam Restore Total Body Foam Roller, $35

At 36 inches long, this roller let’s you roll out two legs at once, massage your spine or get a full-body stretch. You can still use it for targeted work, but you have the option to go big when you want. 53

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G Run Style

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Why not support awesome charities while looking good from head to toe? [By Cat Perry]

1. GracedByGrit Chelsea Legging, $118 These women’s leggings will make you feel and look good, thanks to second-skin polyester/spandex fabric made from recycled water bottles, a high waist for comfort in movement and hidden hip and back pockets to stow essentials. A safety loop in back allows attachment of a bungee safety whistle (sold separately). Also comes in a capri length. Giving back: For each legging sold, $10 will benefit Chelsea’s Light Foundation, started by the family of Chelsea King, which advocates for child safety against violent predators.

4. Marc Pro Plus, $950

This chic cropped women’s T-shirt has 360 degrees of ventilation, thanks to performance mesh stripes woven between super-soft wicking fabric. A slightly lower hem in back adds modesty.

This electronic muscle stim (EMS) device can accelerate recovery as well as help users avoid injury and improve performance with short bursts of electronic pulsation.

Giving back: Started by Ugandan and Kenyan natives, MPG’s sister foundation, Mondetta Charity Foundation, has served more than three million meals to East African people, helped build extensive water projects and distributed shoes to kids, among other projects.

Giving back: This “Hero Edition” benefits Soldiers’ Angels, a nonprofit providing aid to the men and women of the armed forces, their families and a growing veteran population.

3. Handful Y Back Bra, $54

Meet your new workout bestie: a truly comfortable sports bra! Wider straps add comfort for larger breasts, and the Y-back design and flat seams allow for greater ease of movement and reduce chafing— and a little pocket on the side of the right breast allows storage of essentials. Giving back: Handful has a breast cancer survivor program, Breast Friends Forever, with 30 percent off bras and free Flat and Fabulous pads for women with mastectomies.

5. New Balance Vazee Pace v2 Pink Ribbon, $109

A favorite shoe for everyday runners (and New Balance athletes), the Vazee Pace keeps feet cool mile after mile with a breathable mesh upper. A Revlite midsole offers just the right cushion, and an electric pink hue makes any outfit pop. Giving back: 5 percent of the sales from the New Balance Lace Up for the Cure collection, including these shoes, goes to the Susan G. Komen Foundation, with a guaranteed minimum donation of $500,000 each year.

: oliver baker

Gear That Gives Back

2. MPG Eden 2.0 Run Tee, $44

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Run Style G 9 6

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6. Cotopaxi Veloz Hydration Pack 3L, $119 Stay hydrated with this lightweight X-shaped vest that contains a 2-liter bladder (included) and two zippered front-pocket storage options for smaller flasks (sold separately) to keep close to your chest. A main pocket in back stores essential gels, bars and even a light jacket, and a mesh back panel keeps you cool. Giving back: Cotopaxi grants 2 percent of its revenue to global poverty relief, plus health and education advancement.

7. Janji Landon 2-in-1 Shorts, $52

Flex and forget your trouble with these laid-back men’s running shorts. A built-in liner gives you breathability, support and ultra-cooling. And the tricolored shorts, made of a polyester/spandex blend, have a hidden pocket in back, an elastic waistband and plenty of give in the thighs for chafe-free freestyling any way you move. Giving back: Of every piece sold for all of Janji’s products, 10 percent goes to helping fund clean water projects in developing countries. These particular shorts help supply clean water in Guatemala.

8. Columbia OutDry Eco Jacket, $199

This light, easy-to-clean jacket is made from 100 percent recycled polyester (and 21 plastic bottles). The dye-free fabric saves more than 13 gallons of water per jacket and doesn’t need a chemical coating for waterproof protection. It also doesn’t absorb dirt, so it’s less likely to stain or lose its protective coating over time due to normal use, washing and abrasion. This jacket stacks up to the heat you produce while on the move. Comes in men’s (pictured) and women’s. Giving back: In 2016 alone, Columbia supplied 10,000 liters of clean water in Vietnam thanks to the installation of two water filtration towers; invested $1.7 million in 450 nonprofit organizations to get kids outside and conserve in the outdoors; and raised $80,000 for the National Park Foundation.

9. Givida Give Hat, $30

Nothing too fancy here, but sometimes basic is better. Simply put, this adjustable cotton chino twill baseball cap (which comes in black or tan) can save lives. Giving back: Each sale provides a malnourished child with nine life-saving meals.

10. Pro Compression Blue Vertex Calf Sleeve, $45

If you’ve been clocking extra miles and need relief for your overworked lower legs, a graduated compression calf sleeve can do just that. The shape supports key muscles and tendons to hasten recovery. Giving back: These are made in the USA, and a part of sales will be donated to the Challenged Athletes Foundation, among other charities.

make daily runs count!

The app Charity Miles allows you to select from more than 30 specified organizations to donate to, and it uses your phone’s GPS (if outside) or your accelerometer (if inside) to log physical activity (running, walking, biking, shoveling snow). To date, the app has earned more than $2.5 million for the National Parks Foundation, Ironman Foundation, St. Jude Children’s Hospital, (Red) and more. 55

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[CAPTURED]

Reasons to Run We can’t give enough thanks to all of the friends, family and random spectators who line race courses all year long to cheer everyone from start to finish. Just when we need it most, you keep us going, hasten our pace and make us laugh—the thought of zombies will even do all three! [PHOTO BY LUKE MUNNELL/CGI]

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THAT SPIN CLASS

WON’T PAY FOR ITSELF. Switch to GEICO and save money for the things you love.

Maybe it’s the gym membership you keep. Or the ingredients for the diet you maintain. Fitness is what you love – and it doesn’t come cheap. So switch to GEICO, because you could save 15% or more on car insurance. And that would help make the things you love that much easier to get.

Auto • Home • Rent • Cycle • Boat geico.com | 1-800-947-AUTO (2886) | local office Some discounts, coverages, payment plans and features are not available in all states or all GEICO companies. Homeowners and renters coverages are written through non-affiliated insurance companies and are secured through the GEICO Insurance Agency, Inc. Boat and PWC coverages are underwritten by GEICO Marine Insurance Company. Motorcycle and ATV coverages are underwritten by GEICO Indemnity Company. GEICO is a registered service mark of Government Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. © 2017 GEICO

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This is your world. How you run it is up to you. And we’ll be there, with shoes and apparel designed to keep up with you. On the run and off. saucony.com/runyourworld

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Competitor Running October 2017  

King of the Road: Meb Says Goodbye. Racing Tips. Fall Road Shoe Review.

Competitor Running October 2017  

King of the Road: Meb Says Goodbye. Racing Tips. Fall Road Shoe Review.