ct&rn ctrn Spring 2017
JORDAN HASAY started off 2017 with a 68:40, 4th-place finish at the Houston Half Marathon. Her time was the 6th-fastest American female half marathon time ever, and the fastest time ever by an American female at Houston. Read more about her transition to the roads on page 13.
California Track & Running News Victor Sailer/www.PhotoRun.net
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ASSOCIATION NEWS—4 Califo 2017 SPRING SHOE REVIEW—7 JORDAN HASAY—13 SPORTS NUTRITION—15
California Track & Running News Vol. 42 No. 1 Spring 2017 FORTIUS Media Group LLC Publishing Director Larry Eder Editorial Director Christine Johnson Holding Space LLC CTRNeditorial@gmail.com CT&RN Contributing Editors Cregg Weinmann Footwear Reviews Dave Shrock Coaching Schools Mark Winitz Northern California Photographers Victor Sailer www.PhotoRun.net Association Consultants Dave Shrock, Cynci Calvin—Pacific Lynell Glover—Central Chuck Kaminski—Southern San Diego/Imperial Proofreader Marg Sumner Red Ink Editorial Services, Madison, WI firstname.lastname@example.org Website Chuck Bartlett ADVERTISING Publisher Larry Eder FORTIUS Media Group, LLC ph 608.239.3785 email@example.com Advertising Production Alex Larsen Alex Graphics firstname.lastname@example.org www.caltrack.com CaliforniaTrackRunningNews
California Track & Running News (ISDN #10986472), incorporating Pacific Athlete, is the official publication for the four USA Track & Field associations in California and Northern Nevada. It’s produced, published, and owned by FORTIUS Media Group, LLC, P.O. Box 6450, San Jose, CA 95150, Larry Eder, Publishing Director (Fortiusmedia@gmail.com, 608.239.3785). All ad materials and insertion orders should be sent to Larry Eder at the address above. Send PDFs of ads to Alex Larsen at email@example.com. Publisher assumes no liability for matter printed. Publisher assumes no responsibility or liability for content of paid advertising and reserves the right to reject paid advertising. Publisher expects that all claims by advertisers can be substantiated and that all guarantees will be honored. Opinions expressed herein are those of the authors and not necessarily those of the Publisher. Copyright © 2017 by FORTIUS Media Group, LLC. All Rights Reserved. No part of this publication may be reproduced in any form without prior written permission of the Publisher. California Track & Running News is represented by FORTIUS Media Group, LLC, which also represents members of the Running Network and runningnetwork.com.
Publisher recommends, as with all ﬁtness and health issues, you consult with your physician before instituting any changes in your ﬁtness program. Let Us Hear From You! We welcome your suggestions, comments, and questions. Direct them to: Christine Johnson, Editorial Director 608.239.3787 CTRNeditorial@gmail.com Address Changes/Missing Issues Third-class mail is not forwarded. Contact your local USATF association about address changes, duplicate mailings, or missing issues. See page 4. Member of:
Spring 2017 • ct&rn 3
Greetings to March 2017! A lot is going on in the sport. Our USA Indoor Nationals take place the first weekend in March and then we’ll be looking forward to the 2017 USA Outdoor Championships in Sacramento in June. We hope that you can travel to the meet. It’s a fantastic event! The big event this summer will be the London World Outdoor Championships. Watch for our live coverage of meets around the world. Check out the list of events we’ll be covering on page 5 in this issue. You can also follow our global coverage at www.runblogrun.com. Also in this issue, you’ll find the Running Network LLC’s 2017 Spring Shoe Review featuring 20 great shoes in the Performance, Neutral, and Motion Stabilizing categories along with 5 award winners. You’ll find it out page 7. In 2017, we’ll have our monthly newsletters (12), plus four digital editions. We are moving to the complete digital world and trying to determine if a print annual makes sense. It all comes down to advertising support, and Cal Track & Running News has had to change with the times. We’d love to hear from you about how these changes are working for you. Tell us what you like, what you find useful (or not), and what we should consider changing. Message us on Facebook at California Track & Running News, or email us at CTRNeditorial@gmail.com. Thanks for supporting the magazine and newsletters. I look forward to seeing you on the roads or at the track in 2017.
association news Pacific USATF
Pacific Association USATF Foundation The PAUSATF Foundation is pleased to present this year’s Elite Athlete Grant winners. Out of our strongest application pool yet, the following winners have been awarded $1000 or $500 grants to assist them in their path to the 2017 USATF Outdoor Nationals in Sacramento and beyond. Congratulations to all of these outstanding athletes! Best of luck to all of you in your quest for London. $1000 Grants were awarded to: Kaitlin Goodman (Davis, 5000/10,000); Dominique Jackson (Carmichael, 800m); Elizabeth Patterson (Santa Cruz, HJ); Kendall Spencer (Foster City, LJ); Robyn Stevens (Mountain View, RW); Stephanie Trafton (Galt, Discus); Lauren Wallace (Sacramento, 800m). $500 Grants were awarded to: Erika Barr (Sacramento, Steeplechase); Alycia Cridebring (Sacramento, 5000m); Collin Diebold (Mountain View, 5000m); Megan McKee (San Jose, Hammer); Tori Tsolis (San Jose, 1500m).
USATF Level 2 School The six-day Level 2 school this summer will be held July 17–22 at CSU Fullerton in southern California. Coaches who complete their Level 1 certificate by April 1 and who’ve coached for three years or more are eligible to apply. Applications will be available on the USATF Coaching Education website towards the end of February. Further information: www.usatf.org/Resources-for---/Coaches/Coaching-Education.aspx The Pacific Foundation will offer two partial scholarships for association coaches to attend. Find applications on the Foundation and Coaches Committee pages.
4 ct&rn • Spring 2017
SafeSport Training USATF has joined the United States Olympic Committee (USOC) to implement the SafeSport program. The goal of SafeSport is to provide a safe environment in our sport at all levels, but particularly for athletes who are ages 18 and under. The SafeSport program includes athlete protection policies, guidelines, codes of conduct, a background screening program, education and training, and a reporting process for any SafeSport concerns within our sport. All USATF Club Coaches and Volunteers will need to complete the SafeSport Program. Youth Coaches must meet this requirements before your club’s membership will be approved and activated in the USATF system. Officials and coaches may complete the SafeSport training on line (allow 3 hours with exam questions interspersed). On-line training link: http://safesport.org/take-the-training/
PA Youth Cross Country The Pacific Association Youth Cross Country season wrapped up with the Junior Olympic Championships in Hoover Alabama in December. Over 100 Pacific Association athletes aged 7–18 braved freezing temperatures to compete. Among the notable PA finishers were: Colin Peattie, 13-14 Boys National Champion; Kayla Grant, 17–18 Women’s National Champion; and Los Gatos Track Club, 15–18 Women’s Team National Champion. Both club meets and the association hosted championship meets showed increases in participation over 2015. The Pacific Association Youth committee thanks the clubs, athletes and officials whose efforts made the 2016 Pacific Association Youth Cross Country Season possible. At the 2016 USATF National Meeting, the Reno Tahoe Winter Games Coalition’s bid to host the 2018 USATF National Junior Olympic Cross Country Championships was granted. The meet will be held at Rancho San Rafael Regional Park in Reno. 2017 PA Youth Track & Field The 2017 Pacific Association Youth Track and Field season is set to start in March with 11 club-hosted meets and four Pacific Association hosted Championship meets. The 2017 National T&F Junior Olympics will be held in Greensboro, NC. Officials are requested at all Pacific Association Youth Championship meets. Please contact Carl Bryant at firstname.lastname@example.org if you are able to volunteer at one of the following meets: •Pacific Association Junior Olympic Championships (PAC) on June 10–11 •Pacific Association Junior Olympic Championships (Top 8) on June 23–25 •Region 14 Combined Events Championships on July 1–2 •Region 14 Track & Field Championships (Top 5) on July 8–9 Meet locations will be posted at: www.pausatf.org/youth/youth-trackfield-meet-schedule-and-results/ SAVE THE DATE: San Jose State Youth (12-18) Javelin Day Camp on March 26 This all-day event will be held at San José State University, 1 Washington Square, San Jose. Contact Darren Centi, Volunteer Asst Track & Field Coach, San Jose State University via phone (530) 305-3533 or email to email@example.com
Race Walking The 2017 schedule of race walks is posted on the Pacific Association website. This winter three clinics are being offered to train new Judges. More Judges are especially needed for races associated with Youth meets. Five Judges, a Recorder, and at least one other Official are needed to run the Pit Lane (penalty box), which was added to the IAAF and USATF rules in 2016 and was first used in California at the 2016 National Junior Championships in Clovis and the 2016 Junior Olympics in Sacramento. When the Pit Lane is used, a race walker who has received red cards from three different Judges is not disqualified, as is normally the case, but spends time in the penalty box (30-seconds for races up to and including 5,000 meters; 60-seconds for races greater than 5000 and up to and including 10,000 meters) before reentering the race. A red card from a fourth Judge is needed for the athlete to be disqualified. If we have enough Judges, we will be using the Pit Lane at this year’s Pacific Association Junior Olympics and at other Youth meets. Contact RW Chair Jon Price at firstname.lastname@example.org.
Join Us for Live Event Coverage in 2017 Join www.runblogrun.com for live online coverage of these great meets! March 3–5 March 3–5 March 19 April 18 April 24 May 3–5 May 5 May 26–27 June 2–4
USATF Indoors European Indoors Skechers LA Marathon Boston Marathon London Marathon Payton Jordan Invitational Doha Diamond League Nike Pre Classic adidas Boost Boston
Find videos at www.theshoeaddicts.co For more on the global sport, go to www.runblogrun.com For more on the Golden State, go to www.caltrack.com
association news San Diego–Imperial USATF
Save the Date! USATF San Diego-Imperial Board of Directors Meetings The Board of Directors meets monthly (unless notified) on the third Wednesday of the month at 7:00pm. Meetings are typically held on San Diego City College’s campus in the P-Building Conference room. All meetings are open to the public unless the Board of Directors specifically votes for a closed session. If you have questions regarding the BoD meetings please contact association president Marco Anzures at email@example.com. The next meeting will be held on Thurs., March 16. 2016 USATF SD-I Award Winners: Bill Gookin LDR Runner of the Year: Steven “Tyler” Underwood Donna Gookin LDR Runner of the Year: Erin Menefee Outstanding Masters Distance Runner: Scott McEntee Outstanding Masters Distance Runner: Manya Hult Masters T&F Athlete of the Year: Patrick Burke Masters T&F Athlete of the Year: Beth Hope Race Walker of the Year: John Nunn Race Walker of the Year: Katie Burnett Bob Gilmore Service to the Sport: Tina Breen President’s Recognition Award: Carl Brandt
Olympian John Nunn Elected At-Large Oﬃcer of USOC Athletes’ Advisory Council Three-time Olympian in the race walk, John Nunn (San Diego, California), will represent track and field’s interests on a national level as one of six elected at-large officers. Congratulations, John!
Spring 2017 • ct&rn 5
Your USATF SD–I OFFICERS President: Marco Anzures, firstname.lastname@example.org Vice President: Greg Wagner, email@example.com Treasurer: Joel Bernard, firstname.lastname@example.org Secretary: Tom Bache, email@example.com Youth Athletics: Michael Adkins, firstname.lastname@example.org
Men’s Track & Field: Wes Williams, menstrackandfield@sandiego. usatf.org Women’s T & F: email@example.com Masters’ T & F: Steve Kleinstuber, firstname.lastname@example.org. org Men’s LDR: Thom Hunt, email@example.com Women’s LDR: Marco Anzures Masters’ LDR: Paul Greer, firstname.lastname@example.org Race Walking: Tim Seaman, email@example.com Mtn/Ultra/Trail: Victor Runco, firstname.lastname@example.org Athletes’ Rep: email@example.com Communications: Greg Lopez, firstname.lastname@example.org. org Officials: Jay Beltz, email@example.com Records: Lillian Mahoney, firstname.lastname@example.org Membership: Deanna Rupp, email@example.com. org Sanctions: USATF San Diego, firstname.lastname@example.org Clubs: USATF San Diego Clubs, email@example.com Webmaster: firstname.lastname@example.org
MARATHON | HALF MARATHON | 10K | 5K
BANDS ON COURSE “KISSED ALIVE”
RUN THROUGH WEDDING
RUN THE L AS VEGAS STRIP AT NIGHT REGISTER AT
SPR NG SHOE REVIEW 2017
MOTION STABILIZING—3 | NEUTRAL—4 | PERFORMANCE—5
“The times they are a changin’,” wrote Bob Dylan more than 50 years ago, and that has certainly been the case in the running shoe industry over the past season. Emerging brands have seen some successes, there have been many new shoe launches (as with the most active past seasons, about 35% of this spring’s offerings are new), and changes in materials and construction methods have left their mark on the industry. Today may be the calm before the storm, as 2017 exhibits the hallmarks of significant transition. Much of the anticipation centers on the jump from standard manufacturing to automated processes. This could mean that we’ll be seeing shoes that are customized, quickly delivered, and possibly even made right around the corner from your house. Over the past few seasons we’ve seen new or improved manufacturing techniques and materials for uppers: engineered meshes, full-knit uppers, laminates, and membranes. Every shoe in this Review features one or more of these advances. And at the heart of midsole innovation is the thermoplastic elastomer, also known as TPE. These midsoles vary by ingredients, much like cookie dough recipes. Here, it’s the spongy foam that just may be the secret ingredient that makes a shoe a delight to run in. Brands look for their own special recipes and ingredients, and you are the beneficiary as these blends are all more protective, durable, and responsive than ever. As in much of life, education is your best bet for finding your perfect shoes. Your local running specialty store can capably assist you in this process because they know running and they know shoes. Use our reviews as a starting point. With their assistance and your own good judgment, we’re confident you’ll find success in your shoe search. —Cregg Weinmann, Running Shoe Reviewer for the Running Network, LLC
FORTIUS Media Group, LLC Partners American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com Athletics-Africa www.athletics-africa.com/s/
2017 Spring Shoe Review
Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running (RRCA) www.rrca.org/publications/club-running Coaching Athletics www.coachingathleticsq.com
Welcome to our first Shoe Review for 2017! Even after all these years, the smell of running shoes straight from the box is still exciting for me. My first pair of real running shoes was Onitsuka Tiger Cortez. I purchased them—well, my mom, Marilu purchased them—for $36. She waited a few days to tell my dear father, as we had never spent more than $5 on a pair of running shoes in my first few years of running.
Colorado Runner www.coloradorunnermag.com Florida Running & Triathlon www.flrunning.com Get Active! & Club Business International www.healthclubs.com Hawaii Sport www.hawaiisportmag.com
My white Kmart tennis shoes would be nearly pink from the blood blisters I would develop getting them “broken in.” Hard to believe, but in that era blisters were a rite of passage.
Latinos Corriendo www.latinoscorriendo.com
In today’s performance running world, our RN footwear guru, Cregg Weinmann, assures me that shoes are much better now than then. And I concur.
New England Exchange Zone www.usatfne.org
The key is to find the right pair of shoes for you. Don’t be swayed by social media hype or some blogger who’s paid to write about the shoes. At the Running Network, we review product from more than 40 brands, and about a dozen support our efforts through advertising in our various media platforms. If you see a shoe recommended here, rest assured that Cregg and his tireless wear testers have tried the shoe and taken it through at least 100 miles. All shoes submitted for our testing get the same treatment, whether or not the companies advertise with us. It’s a point of pride that we keep those two undertakings separate from one another. We’re in the process of putting all our content online: on social media and on mobile media as well. We appreciate your patience and support as we work our way through this process. And as always, a special thanks to our fearless team of Kristen Cerer (designer), Marg Sumner (proofreader), Cregg Weinmann (reviewer), and Christine Johnson (project coordinator and editor)—the team that has worked together on our Reviews for more than 15 years. Remember to purchase your running gear from a real live running store. Thanks for your support!
Missouri Runner & Triathlete www.morunandtri.com Outdoors NW www.outdoorsnw.com Out There Monthly www.outtheremonthly.com Race Packet DC www.racepacket.com RunMinnesota www.runmdra.org Running Journal, Racing South www.running.net RunOhio www.runohio.com Track & Field News www.trackandfieldnews.com Winged Foot (NYC) www.nyac.org Winged M (Portland, OR) www.themac.com Youth Runner www.youthrunner.com www.ePodismo.com (Italy) www.ePodismo.com/USA www.HalfMarathon.net www.MarathonGuide.com www.RunBlogRun.com www.issuu.com/RunDenmark www.RunningProductReviews.com www.SlowTwitch.com www.USTFCCA.org www.WomenTalkSports.com
Larry Eder Publishing Director FORTIUS Media Group, LLC
Saucony Freedom ISO
Nike Air Zoom Elite 9
Project Coordinator/Editor: Christine Johnson, Holding Space LLC Reviewer: Cregg Weinmann Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services, LLC Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales: FORTIUS Media Group, LLC Publishing Director: Larry Eder, 608.239.3785, fortiusmedia@ gmail.com Ad Manager: Adam Johnson-Eder, 608.556.9164, email@example.com Legal Counsel: Perry F. Goldust, Esq. This 2017 Spring Shoe Review is produced independently by FORTIUS Media Group, LLC for its partner publications and websites. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.
ASICS Gel-DS Trainer 22
New Balance Fresh Foam Zante v3
adidas Supernova Boost
2017 Spring Shoe Review — 2 — FORTIUS Media Group, LLC
Copyright © 2017 by FORTIUS Media Group, LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of FORTIUS Media Group, LLC. FORTIUS Media Group, LLC and its partner publications and websites suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.
MOTION STABILIZING 361º Sensation 2
Experience is an asset, and it’s helped the team at 361˚ make considerable progress in this Round 2 update. The upper trades the traditional overlays of Round 1 for lighter weight and welded support. The forefoot offers good toe room and light support with its own welded overlays. The midfoot has a lightweight saddle that segues into a thicker layer in the rear-quarter and onto a thermoplastic external heel counter that’s stitched for added support. The lace throat is articulated, which adds some give to the laces, and the top half has heavier welded overlays to anchor the laces. The midsole retains its two-layer system: a Qu!kfoam layer that’s been completely retooled (though retaining its responsive characteristics) and the lightly touched lower layer of EVA with a small medial post through the arch. With its good stability and cushioning, the ride continues to impress. The outersole is essentially unchanged: blown rubber in the forefoot and durable carbon rubber in the heel, with plenty of segmentation for good articulation. Put it all together, and the Sensation 2 is a solid performer.
“Fits well, especially across the toes, with good flex. Nicely cushioned—bouncy even—and a good, stable base.”
The Gel-DS Trainer has been one of ASICS’ most versatile shoes, thanks to its light weight and good stability. Round 22 (I know, right?) incorporates the new Flyte Foam, making a light shoe even lighter, while preserving its stability and cushioning. The upper has a new, closed stretch mesh, with minimal, welded overlays. The thermoplastic Heel-Clutch support offers a snug fit, without adding much weight. The midsole is dual-density Flyte Foam, though the second density of medial foam is less noticeable than on previous versions. The outersole features AHAR carbon rubber in the heel, articulated for a smooth touchdown, and a new forefoot configuration of DuoSole/DuraSponge to improve both the grip and the cushioning, characteristics that go back to the beginning of the DS-Trainer franchise. The combination of good stability, responsive ride, and design execution earned it our award for Best Shoe in the Motion Stabilizing category.
“Super versatile. So light, smooth, and comfortable. I love running in this shoe!”
The Ravenna straddles the worlds of cushioning and stability so beautifully that it has fans from both parties. Round 8 picks up where Round 7 left off—and then pushes the envelope. The upper is a similar semi-open, criss-crossed mesh without the forefoot welded overlays. The shoe extends the traditional stitched overlay at the toe, which allows for more toe room, while welded overlays create a full rand at the base. This saddle features a sturdier fabrication, maintaining the ghilly lace loops over the midfoot. The DNA foam has been subtly reshaped to streamline the midsole, though it doesn’t noticeably alter the ride. This round’s tooling assists flexing and directing the foot’s path, guiding the foot throughout the gait. The outersole and midsole grooving in the forefoot have more noticeable lateral flex grooves that provide more flexibility without sacrificing stability. Runners in search of cushioning and stability will definitely find it here—as fans of the Ravenna know.
“Great fit, secure and [with] room for my toes. The ride is about as good as it gets in both support and cushion.”
The Transcend is Brooks’ top-of-the-line Motion Stabilizing shoe. Round 4 is a catch-yourbreath round: some material improvements, but nothing earth-shattering. The majority of improvements are in the upper, beginning with the 3D-printed overlay supports that run along the surface in a linear pattern. At the toe, the upper is secured by a traditionally stitched toecap; at the heel, the foam-and-molded-thermoplastic counter adds some pizzazz. The lace throat is molded as well, securing the laces and the midfoot together. The midsole is Super DNA, just as before, with a long-lasting, springy ride, and the Guiderails still flare up from the midsole to discourage side-to-side motion. The outersole is heavily grooved to add flexibility, with directional grooves in the outersole to guide the foot forward. The Transcend is the epitome of Brooks’ combination of stable cushioning so if that’s your holy grail, give it a look.
“Plush feel. Stable, protective, and durable.”
The new Arahi takes a different approach to design; the result is a successful blend of light weight and ultra stability, which is Hoka’s most stable lightweight shoe yet. The upper is a thin, closed stretch mesh supported by 3D-printed overlays with fused overlays in the highstress areas. The upper’s support and flexibility are excellent, hugging the foot comfortably and securing it over the sole unit. The midsole features the typical Hoka setup with its oversized foam—a measured 32mm-stack height—for cushioning. Its more significant feature is the J-Frame, a second-density foam in the shape of a J, designed to shore up the shoe’s medial side and stabilize the heel by encircling its perimeter with a firmer layer. The outersole is primarily toughened foam with a skeletal arrangement of rubber spread between the forefoot and the heel. The smooth ride, good stability, and comfortable fit make the Arahi a great choice for recovery and high-mileage running.
“Snug in the heel with a stretchy feel and roomy in the forefoot. Light, stable, and well-cushioned. Great to run in.”
Updates the Sensation Sizes: Men 6–13,14; Women 5–12 Weight: Men 12.2 oz. (size 11); Women 9.8 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with mild to moderate pronation
ASICS Gel-DS Trainer 22
Motion Stabilizing Spring 2017
Updates the Gel-DS Trainer 21 Sizes: Men 6–13,14,15; Women 5–12 Weight: Men 8.9 oz. (size 11); Women 7.2 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to mild pronation
Brooks Ravenna 8
Updates the Ravenna 7 Sizes: Men 7–13,14,15 (D,2E); Women 5–12 (B,D) Weight: Men 11.7 oz. (size 11); Women 9.5 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with mild pronation
Brooks Transcend 4
Updates the Transcend 3 Sizes: Men 7–13,14,15 (D,2E); Women 5–12 (B,D) Weight: Men 11.9 oz. (size 11); Women 9.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with mild to moderate pronation
HOKA ONE ONE Arahi
2017 Spring Shoe Review — 3 — FORTIUS Media Group, LLC
New Shoe Sizes: Men 7–13,14,15; Women 6–11 Weight: Men 10.5 oz. (size 11); Women 8.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, perforated EVA Strobel board Recommended for: medium- to high-arched feet with mild to moderate pronation
NEUTRAL adidas Supernova Boost
Neutral Spring 2017
This update to the Supernova Glide Boost moves the franchise forward to the next generation. This near-complete overhaul adopts features from the entire Boost range. The upper is an engineered bi-layer mesh with stiffer support provided by internally welded layers at the toe. The midfoot has a saddle created by the logo stripes, as before, adjusted to better conform and support. An external, split heel counter effectively supports the heel, and a flared heel tab (both migrated from the UltraBoost) keep tension off the Achilles tendon. Smooth interior linings improve comfort. The midsole features a new geometry that’s better cushioned in the heel and has a smaller, more effective EVA frame in the forefoot. The outersole is the Continental rubber compound that’s successfully used across the Boost line, though here it has a wider profile to make it more stable and durable. The result is a smooth-riding, high-mileage cruiser that’s protective and responsive. The ride, durability, and value earned the Supernova our Best Shoe award in the Neutral shoe category.
“Great cushy ride, but much springier than expected. The fit was smooth, roomy, and really good, for tons of my mileage.”
Altra debuted with the Instinct (and the women’s Intuition) and receives an attentive update to its successful design. The upper is completely new, with an engineered mesh that adjusts well to the foot. The lining is smooth, offering support while snugging up comfortably. The footbed has a cushy feel, thanks to the polyurethane insole and EVA Strobel board—not entirely unique, but effective for comfort. The midsole is full-length EVA with a top layer of Altra’s A-Bound foam, and its zero-drop geometry lowers the foot’s position to a neutral plane from heel to toe. The well-segmented outersole offers a good degree of flexibility. The tough full-rubber compound—FootPod in Altra’s parlance—offers a reliable grip, and its fullcontact design adds stability. This update retains the heritage it began with and advances the performance it has always delivered.
“Consistent comfort, fit, and ride. Room for my toes and feels good on the foot. Cushy, and just enough of it.”
For many Hoka fans, the Bondi is the definition of maximum cushioning so getting its update right was crucial. Fortunately for all involved, our testers found that Round 5 got it right. The upper is closed mesh with 3D-printed overlays, putting Hoka’s bold graphics on full display. The fit is spare with the thin material, but plush enough where it counts most—in the ankle collar and tongue. The midsole is the Max, Hoka’s cushiest stack height, and it has a smooth ride, which feels firmer than you’d expect, but is as protective as you’ll need. The outersole is thin rubber, well-articulated in the forefoot, toughened foam in the midfoot, and well-placed carbon rubber in the heel. While the Bondi is designed for protection, its geometry, fit, and features make it a first-rate running shoe equipped for your high-mileage needs.
“High-mileage training shoe with a lot of cushion. The upper is slightly stretchy and very comfy. If you like road feel, these won’t be your go-to shoes, but they were great for my long runs.”
The Waverider introduced runners to Mizuno’s Wave plate technology, and 19 updates later it has legions of fans who depend on its unique ride. The good news about Round 20 is that all is well, and the Waverider’s tradition lives up to expectations. The upper features a new engineered mesh, with traditional overlays at the lace throat and, significantly, at the toe cap where the upper rides comfortably above the toes. The Runbird logo and internal band combine to support the midfoot, and a sturdy counter anchors the heel. While the midsole features new tooling that gives a deceptively low-profile look to the shoe, the underfoot feel is substantial enough to stand up to daily mileage, thanks in part to the U4ic Strobel board and resilient polyurethane insole. The Wave plate has been tweaked (the shank features new molding to stiffen it a little), while the rebound remains firm, but springy. The outersole is functionally the same—even with the new molding in the lugs that provides more surface to meet the road—but feels much the same as in Round 19. The result is a reliable daily trainer that can handle the mileage.
“Good daily running shoe. Good cushioning and fit. Plenty of shoe for long runs. They were what I needed: comfortable, with good flex and cushion.”
The 1080 is that rare combination: both a workhorse and a showpiece of New Balance’s running line, thus last season’s successful merger of Fresh Foam and New Balance’s best Neutral shoe offers no surprises. The upper features some subtle changes: The engineered mesh now extends from toe to heel, and the ankle collar gets some love, allowing better conformity to the foot. Minor tweaks to the rear of the saddle also smooth the rearfoot fit by extending the overlay into the heel counter. The ankle lining goes from smooth to smoother, for those with sensitive feet. The Fresh Foam receives some attention as the cells in the foam’s surface have been slightly reworked, and new shaping improves the ride. The EVA Strobel board construction and the cushy polyurethane sockliner remain unchanged. The outersole continues the full-length hexagonal-shaped rubber compound. Reshaped lugs and flex grooves improve the grip and durability slightly and conform better through the gait. The adage Don’t Mess with Success has been closely followed here, and fans as well as those looking for durable cushioned comfort are the beneficiaries.
“Fit really well, plush and smooth. Cushioned and protective. This is what I look for in a high-mileage shoe.”
Updates the Supernova Glide Boost Sizes: Men 6.5–13,14,15; Women 5–11,12 Weight: Men 11.7 oz. (size 11); Women 9.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics
Altra Instinct 4.0
Updates the Instinct 3.5 Sizes: Men 7,8–13,14,15; Women 5.5–11,12 Weight: Men 10.4 oz. (size 11); Women 8.3 oz. (size 8) Shape: semistraight Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to very mild pronation
HOKA ONE ONE Bondi 5
Updates the Bondi 4 Sizes: Men: 7–13,14,15; Women: 5–11 Weight: Men 11.5 oz. (size 11); Women 9.2 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, perforated EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics
Mizuno Waverider 20
Updates the Waverider 19 Sizes: Men 7–13,14,15; Women 6–11 Weight: Men 10.3 oz. (size 11); Women 8.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation
New Balance Fresh Foam 1080 v7
2017 Spring Shoe Review — 4 — FORTIUS Media Group, LLC
Updates the Fresh Foam 1080 v6 Sizes: Men 7–13,14,15,16 (B,D,2E,4E); Women 5–11,12 (2A,B,D,2E) Weight: Men 11.5 oz. (size 11); Women 9.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics
NEUTRAL Nike Air Zoom Vomero 12
The Zoom Vomero was introduced as a deluxe cushioned, neutral, high-mileage shoe. Round 12 keeps this focus front and center. The upper is much like Round 11: engineered mesh with support from welded internal layers. The midfoot has a row of webbing straps connected by Flywire to add support and lacing options to the lace throat. The gusseted tongue keeps the foot comfortably in place. The reshaped midsole eliminates the heel crashpad, and a new longitudinal groove around the perimeter in the lower half directs the deflection of the sole. A firm outer shell encases a softer inner foam layer that surrounds the heel and forefoot Zoom Air units. The outersole features rounded pods, arranged like a two-lane road extending on the lateral perimeter around to the arch. The medial forefoot is similarly composed, but with three sections of pods separated by flex grooves. The combination of heel and forefoot pods offers both extra cushion and grip. The result? A deluxe cushioned, neutral, high-mileage shoe.
“Great cushion, really pampers the foot. Fits really well.”
The Salming line has expanded with each season, as it steadily establishes its presence in the U.S. market. The enRoute is a high-mileage training shoe, one of three or four of its models that straddle the Neutral/Performance categories, depending on the criteria used. The upper features a dual-layer mesh, sandwiching synthetic leather straps that extend around the foot at the eyelets to secure the fit. The midsole is a healthy chunk of injection-molded EVA, a compound they named Recoil. The resilient ride offers plenty of protection from the road. The outersole is tried-and-true carbon rubber in the heel, with a blown rubber forefoot, a reliable combination that’s done well. The execution, materials, and performance place the enRoute on par with shoes in its price range and above. For those looking for a responsive ride and good flexion, it’s more than capable of meeting your training needs.
“Snugged the foot comfortably with a near-perfect fit. Responsive ride, almost didn’t notice I was wearing shoes, almost.”
The new Noosa FF joins the ASICS lineup as a performance trainer with a speedy feel, and the shoe’s triathlon roots point to its purpose. The upper is both snug-fitting and beefy enough for serious training. Welded overlays support the forefoot, and there’s plenty of toeroom. The rearfoot is anchored by a stiff heel counter, paired with a soft lining. The mesh breathes well, flexing effectively with the foot. The midsole is Flyte Foam, a durable compound that derives its responsive ride from the fibrous strands throughout the foam that flex and contract through the gait. The outersole is a tough carbon rubber compound in the heel and around the perimeter of the forefoot, while the center of the forefoot has a layer of blown rubber to soften the toe-off. The Noosa’s execution and performance will impress, especially if ASICS has been a go-to brand for you.
“Light and great-fitting. It had a good distance range for me, including longer races and tempo runs.”
Updates the Air Zoom Vomero 11 Sizes: Men 6–13,14,15; Women 5–12 Weight: Men 11.8 oz. (size 11); Women 8.4 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics
New Shoe Sizes: Men 7–13,14; Women 5.5–10.5 Weight: Men 10.1 oz. (size 11); Women 8.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics Recommended for: low- to medium-arched feet with neutral biomechanics to excessive pronation
PERFORMANCE ASICS Gel-Noosa FF
New Shoe Sizes: Men 6–13,14,15; Women 5–12 Weight: Men 9.6 oz. (size 11); Women 7.7 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics
New Balance Fresh Foam Zante v3
Performance Spring 2017
Thanks to its performance and fit, the Zante has amassed a considerable following. The upper fit has been refined with each update, but this season’s is the best yet in adapting to its curvy last. The engineered mesh may be responsible for some of the feel as it holds the foot more supportively. The saddle is thoroughly dialed in, extending into the heel counter for great support. The ankle collar foam package contours well, securing it into a softly lined heel. The midsole is low-profile Fresh Foam, featuring new sculpting of the cells, which provide improved deflection in the midfoot as well as a smoother ride. The outersole features a similar tread pattern, though it’s been updated. The lugs have been rotated 45 degrees for better grip, and some have been resized to flex better as the foot passes over them. The numerous minor refinements have taken a really good shoe to the next level, all while maintaining the really good price. And that’s why the Zante 3 has earned our award for Best Shoe in the Performance category.
“The fit was good, [it’s] now even better. Wellcushioned, fast, and fun to run in.”
The Zoom Elite has undergone a “right-sizing”—an effective weight-loss makeover—for a featherweight shoe designed for protection. The upper is a thin, engineered Flymesh with minimal welded supports at the heel, toe, and lace throat. The lacing is supported by thin internal Flywire strands that offer multiple lacing options as well as supporting the midfoot if left as is. The midsole is sculpted Cushion LT, with a new geometry that lowers the ramp angle for better efficiency. A Zoom Air bag is bottom-loaded into the forefoot to cushion the landing with a less noticeable feeling against the foot. The outersole is a thin layer of tough rubber, arranged in a series of pentagons throughout: concave in the rear foot, flat in the midfoot, convex in the forefoot. To save weight and improve flexion, the foam is exposed through small openings in the outer sole in the forefoot, medial midfoot, and the center of the heel. The result is a shoe that’s tough enough for regular training, a go-to shoe for tempo runs, and even good for the long racing duties. The design, features, and performance earned the Zoom Elite 9 our award for Best Renovation.
“Wow! This is a ‘Go Fast’ shoe, but with enough foam underfoot and a secure-but-barely-there feel.”
Updates the Fresh Foam Zante v2 Sizes: Men 7–13,14,15,16 (D,2E); Women 5–11,12 (B,D) Weight: Men 9.2 oz. (size 11); Women 7.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics
Nike Air Zoom Elite 9
RENOVATION Spring 2017
2017 Spring Shoe Review — 5 — FORTIUS Media Group, LLC
Updates the Air Zoom Elite 8 Sizes: Men 6–13,14,15; Women 5–12 Weight: Men 8.8 oz. (size 11); Women 7.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics
PERFORMANCE On Cloudflow
The new Cloudflow is almost racer-light and its performance purpose is apparent in your first steps. The upper is engineered mesh in the vamp, pieced to a stiffer, closed mesh in the heel and supported by welded external overlays throughout. The lining of the forefoot and heel are smooth against the foot, the gusseted tongue is thin and conforming—aided by the asymmetrical lacing—and well-ventilated via the mesh. The midsole is a thin layer of Zero Gravity EVA foam molded into the Clouds, On Running’s unique cushioning system, all lasted to the Speed Board, which adds snap to the ride. The outersole is thin carbon rubber on the heel Clouds and textured rubber on the forefoot Clouds, with exposed Clouds in the midfoot. The Cloudflow is the lightest training shoe in its line and its performance is first-rate. The attention to detail really pays off.
“Toe to heel, the shoes simply fit great. [I’m a] big fan of the tongue and the collar padding. Nice lightweight trainer that provides great cushioning.”
The Freedom ISO is the first new shoe since Saucony’s EverRun midsole foam began transforming the brand’s running line. The upper is a uniform stretch mesh with the latest version of the ISO fit lacing system, which adjusts the fit with the foot while it moves. With its integrated design, the lacing doesn’t require a cage around the midfoot, so the feel is softer and smoother. The midsole is full-length EverRun foam, the first of the Saucony shoes to introduce it, and the ride has an almost bouncy feel to it. The outersole is full-length Crystal rubber, which gives an interesting appearance to the bottom of the shoe since the midsole is visible through the sole. Its durability has been greatly improved since it debuted a generation ago and is now on a par with carbon rubber. The sole’s texture is versatile enough to handle the roads, with a bit of bite for the occasional off-road portions or dirt roads you might encounter. The fit, ride, and overall performance of the Freedom earned it our award for Best New Shoe.
“Put these on and the fit disappears on your foot. You feel the cushy midsole that is great, even after a marathon. That’s a good shoe.”
When the Kinvara was introduced in 2010, it revolutionized the category because it was the most reasonable running choice in a sea of minimalist slipper-like shoes—and at a reasonable price. Eight versions later, it’s still an excellent choice because it has kept to its purpose: performance. The upper is engineered mesh, with an effective midfoot support strap (formerly called ProLock), which was the inspiration for the ISO fit system now used in Saucony’s top-end shoes. The midsole features the second round of EverRun over a soft injected, molded foam—EVA+—for a great ride. The outersole is a minimal, thin, tough rubber in the highest wear portions: heel, toe, and the ziggy path the typical foot follows from heel to toe. The EVA+ is a mixture of EVA plus rubber and is tough enough to manage both your cushioning and durability needs. If the Kinvara has been your shoe, you’ll still like these; if you’re looking for a light, sleek, and fast shoe, give the Kinvara a try.
“Each version of the Kinvara has worked well for me. This update fits securely and has a great ride.”
To run a fast marathon, you need a good tempo shoe. The GOmeb Razor is Meb Keflezighi’s tempo shoe, and for good reason. The upper is GoKnit, Skechers’ onepiece knitted construction, with a smooth and conforming feel and welded overlays that offer good support. Thin, dense foam with smooth linings in the ankle collar and tongue give the fit added comfort. While on the minimal side, the 5GEN midsole provides a responsive and well-cushioned ride, in part because of the thin laminate that encapsulates the heel and midfoot. The heel-to-toe offset of 18mm (heel)/14mm (midfoot) of stack height offers plenty of protection, even handling our testers’ midrange training runs with ease. The outersole, which is a thin layer of carbon rubber co-molded to the midsole (with some exposed midsole areas), adds to the grip and sufficiently manages abrasion. The long and short of matter? Whether you use it for faster workouts, races, or tempo runs, the GOmeb Razor will not disappoint.
“Fit great with a snug heel and roomy toebox. The firm heel and springy toes make it feel fast.”
The GOrun’s performance validated Skechers’ performance as a “real” running shoe brand. Round 5 continues the momentum with an exclamation point. The upper is GoKnit, a circular knit one-piece design that breathes well, flexes well, and conforms well. Minimal structure is provided by internal welded layers that keep the fabric above the toes. While this tongue isn’t gusseted, it has a similar feel because two stretchy straps over the tongue keep the lace throat tight and support the fit. The construction includes a memory foam Strobel board, which elevates the shoe’s comfort. The midsole shares its tooling with the Razor, though without the laminated outer layer so the ride is more cushy than responsive. That said, it doesn’t bottom out and was comfortable for the miles we put it through. The minimal Parametric Web outersole is thin and light without being flimsy. The versatility of the GOrun 5 makes it a valuable tool for your faster running success.
“The fit, durability, and weight were great! I was impressed with the cushion offered in a pair of shoes that weighed so little, but for higher mileage I’d prefer something with a bit more support.”
New Shoe Sizes: Men 7–13,14; Women 5–11 Weight: Men 8.9 oz. (size 11); Women 7.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics
Saucony Freedom ISO
NEW SHOE Spring 2017
New Shoe Sizes: Men 7–13,14,15; Women 5–12 Weight: Men 10.2 oz. (size 11); Women 7.9 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics
Saucony Kinvara 8
Updates the Kinvara 7 Sizes: Men 5–12,13,14; Women 6–11 Weight: Men 8.7 oz. (size 11); Women 7.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, TPU Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics
Skechers GOmeb Razor
New Shoe Sizes: Men 7–13,14; Women 6–11 Weight: Men 8.7 oz. (size 11); Women 7.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, memory foam Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics
Skechers GOrun 5
2017 Spring Shoe Review — 6 — FORTIUS Media Group, LLC
Updates the GOrun 4 Sizes: Men 7–13,14; Women 5–10,11 Weight: Men 8.8 oz. (size 11); Women 7.2 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, memory foam Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics
by David Hunter
Has the talented distance star finally found her event?
down to 31:39.67. Her 4:07.70 in Glasgow that summer lowered her 1500m personal best. 2015 began on a hopeful note as she ran 9:44.69 to capture the 2-mile silver at the USATF Indoor Championships, the highlight of a year otherwise marred by injury. A lackluster performance in the 2016 Olympic Trials 10,000m, where her 32:43.43 placed her 9th, prompted the crestfallen athlete to huddle with her coach to contemplate the next move. It was a consultation that was a long time coming. “I had a very bad injury in 2015 that took out most of my year,” Hasay reveals. “I came back in 2016 and I did OK in the indoor season and OK in the outdoor season. But at the Trials, I just didn’t perform as well as we hoped. Obviously, everyone hopes to make the Olympic team. But I still just wasn’t finding my legs under me in the 5K and the 10K. After the Trials, we kind of sat down and made the decision. We were sort of actually just up in the air, to be honest. By September, I felt like I was just running.” Hasay and her coach came up with a plan: A reboot to the roads, an attempt to test Hasay’s considerable talent on a new surface in a new environment. The decision was not an impulsive one. It was an experiment supported by the current realities of American distance success at global championships. “We looked at how well Galen and the U.S. women did in the Olympic marathon and compared that with how [U.S. athletes have recently performed] in the 5K and the 10K. It’s not that we didn’t do well,” clarifies Hasay. She and Salazar talked about the cold, hard facts of what it currently takes to win a medal in the women’s 10,000 meters at a global championship. “Alberto was candid with me. He told me even if the new year would be perfect for me in the way that we would hope in the 10,000, it may still not be enough for me to earn a medal at a major championship. He went on to add that he didn’t think I was too young to start looking at the marathon possibly,” adds the Nike athlete, noting the longer road event offers many top flight opportunities for competitions against the world’s best. “The marathon is not held only at these world championships. You have these major marathons that you can do—Boston, Chicago, New York—that can provide some
Spring 2017 • ct&rn 13
Talent is an essential ingredient for the success of any athlete who aspires to compete at the highest levels of international track & field. Some —a very few—might be able to achieve on talent alone. But for the vast majority, success requires that God-given talent be joined by a thoughtfully-assembled training regimen, an unwavering work ethic, savvy coaching, an ever-present support system—and a pursuit for excellence in a carefully-selected event that is right for the athlete. No one doubts the natural talent Oregon Project athlete Jordan Hasay brings to her craft as a distance runner. Since her prep days when she first tasted success, through her undergraduate years at the University of Oregon, and now in her post-collegiate career as a professional, Hasay has been a dedicated athlete who has been wisely coached. The California native became a household word throughout the track community at the 2008 Olympic Trials where the high school junior ran 4:14.50 in the semi-finals of the 1500 meters to break the national high school record and advance to the final where the emerging prep star finished 10th. Hasay’s early success at the ’08 Trials—combined with the silver medal she won in the World Youth 1500m the prior year—may have been both a blessing and a curse. While track & field’s newest darling was gaining valuable experience and a sampling of elite level success early on, those very achievements were also building widespread, elevated expectations for her future performance. At the University of Oregon, Hasay fit right into the school’s sophisticated track & field program. During her years as a Duck, her body of work was impressive: 18 All-American honors; senior leader on the Oregon women’s NCAA championship cross country team; and a major contributor on the Lady Ducks’ indoor squads that won 4 consecutive NCAA team crowns. “When I was there,” explains Hasay, “we always won indoors.” As a sophomore, the pony-tailed distance star pulled off a tough indoor double at the NCAA championships, winning both the mile and the 3000. They would be her only individual national collegiate championships. The diminutive Hasay would push on to ultimately compile 3 top-three finishes at the NCAA cross country championships. “I was so close so many times,” laments Hasay. “It was upsetting that I never got the individual title. But then for Oregon to win the team title my senior year, that just sort of erased the negative emotion that I had.” In addition to her two indoor victories, Hasay captured 5 more individual medals at NCAA track & field championships. Yet there were those who were inclined to view her collegiate career as somewhat lacking. Why? While the collegiate career of Jordan Hasay was excellent by nearly every metric, she didn’t dominate as many expected. In June 2013, Hasay left the collegiate ranks with hardware and the honor of being named the 2013 track & field scholar/athlete of the year to launch her pro career under the watchful eye of Alberto Salazar. Salazar’s new protégé immediately stepped up to the 10,000m. At the 2013 USATF Outdoors—her first race wearing the Oregon Project vest—Hasay finished second, ultimately qualifying for the USA world team in that event. She placed 12th in the Moscow 10K final. The following year, 2014, Hasay chipped her 10,000m PR mark
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excitement.” The 25-year-old looks at this new chapter with enthusiasm as well as relief. “I was ready for a change in my track & field career. I wasn’t really excited about making a team, competing for the next year in the 5K and 10K. Right now, I was just not even competitive enough to make the team. So what do we do?” she asks rhetorically. “We started to experiment.” The athlete and her coach, himself a former decorated 2:08 marathoner, developed a plan. “Instead of just doing more 5Ks and 10Ks, this fall we decided try to a 10-mile race. And if that goes well, we’d try the half, and then do a marathon in the spring,” explains Hasay. The road experiment started with a familiar distance. “I ended up opening with the 5K USATF Championships.” In the midst of half marathon training and without the sharpening that would normally precede a national championship road race, Hasay finished 3rd in 15:48. The encouraging performance in Rhode Island was an upbeat start to a continuing fall of conditioning foreign to the young athlete. “The training had longer tempo runs and longer long runs, up to 20 miles—things I had never done before.” Adapting well to the new training regimen, Hasay headed to Minnesota on Twin Cities weekend to toe the line for the USATF 10-mile championships. With ideal windless weather and temperatures in the mid-40s, Hasay went out with the leaders. Outdueling Tuliamuk, the new USATF 5K champion, over the final half-mile, Hasay charged home for the win in an impressive 52:49, leaving Tuliamuk, Sara Hall, Gwen Jorgensen, and Natosha Rogers in her wake. The triumph was just what the doctor ordered: Hasay’s first national title at any distance and on any surface as a professional. With renewed confidence, Hasay kicked off 2017 with the Houston Half Marathon, a winter road battle that always draws a top flight international field. Despite hot and humid weather, Hasay ran a heady race, starting controlled and finishing strong, to capture 4th, just two seconds behind third-place finisher Kenya’s Mary Wacera. Her 68:40 makes Hasay the 6th fastest American female half marathon performer of all time and is the fastest time ever run on the Houston course by an American woman, eclipsing the previous U.S. best of 69:40 set by Shalane Flanagan in 2010. Of no less importance was Hasay’s continued improvement in pace. In her October 10-mile championship win under perfect conditions, Hasay averaged just under 5:17 per mile; yet 3 months later in steamy Houston, Hasay raced at 5:14/mile pace over a longer distance. Was she encouraged by her inaugural half? “Definitely,” she declares. “But to be honest, I was upset with the performance. I was hoping for faster. I am still kind of working on having that final kick you have to have over the half marathon race distance. We were racing into the wind and I had caught Mary at the 9-mile mark and she was kind of struggling because she had gone out with the rabbits. And I had chosen not to go out with that pace. My plan was to run 5:10 for as long as I could. I had a couple of slower miles in there because it was a little bit windy and I was constantly missing the bottles. I was hoping for closer to 68 minutes. Honestly, I can’t be disappointed. But on the right course, and if I take my race out harder, I think I can run closer to what I endeavored to do. This race is showing that I am getting closer to what I’ve shown I can do in workouts.” The new road racer was all smiles as she detailed her coach’s reaction to her Houston success. “Alberto said, ‘I think you just needed a different sport right now, kind of a rejuvenation. Welcome to the sport of road racing,’” laughed Hasay. Hasay’s recent road success prompts dreamy forecasting as she resumes her training for Boston’s Patriots’ Day race. Doubling a road racer’s half marathon best and adding 10 minutes can often serve as a rough approximation of an athlete’s potential clocking at the marathon distance. That calculation suggests a possible 2:27 Beantown time for Hasay, a mark that would likely be good enough for her to be selected as one of 3 American women to comprise the USA marathon trio which will compete at August’s world championships in London. For over a decade, Hasay has competed at every level—youth, junior, collegiate, and professional—at the very pinnacle of our sport. The benefits of her recent rejuvenation are evident. “I’ve been a little bit discouraged on the track during the past few years with not being able to perform as I had hoped, and that gets frustrating after a while. Obviously, I love running so I put in the training that has kept me in the race. But in the higher level of competition in which I am competing—the tops in the world—racing can be hard,” confesses the reborn road racer. There can be little doubt that the road racing experiment has invigorated Hasay. “It is exciting that I can be out there competing with the best. Everyone who is competing is very good and it helps me to get the best out of myself,” offers Hasay with obvious enthusiasm. “That’s the most exciting thing for me—that I am able to be out there competing and be in the mix rather than just being back there in the pack.”
by Nancy Clark, MS RD CSSD
Does It Matter When You Eat?
Meals and snacking patterns have changed over the past 40 years. You’ve undoubtedly noticed that many of us are eating fewer calories from meals and more calories from snacks. As a result, I get questions from both runners and non-athletes alike about how to best fuel their bodies: Should I stop eating after 8:00 pm? Which is better: To eat 3 or 6 meals a day? Does it really matter if I skip breakfast? Because meals can be a central part of our social life—and busy training schedules can contribute to chaotic eating patterns—many runners disregard the fact that food is more than just fuel. When (and what) you eat impacts your future healthm, as well as today’s performance. Food consumption affects the central clock in your brain. This clock controls circadian rhythms and impacts all aspects of metabolism, including how your organs function. Restricting daytime food and eating in chaotic patterns disrupts normal biological rhythms. The end result: erratic meal timing can impact the development of cardiovascular disease (CVD), type-2 diabetes and obesity. This article offers food for thought from the American Heart Association’s Scientific Statement on Meal Timing and Frequency: Implications for Cardiovascular Disease Prevention. (Circulation, Jan 30, 2017). The information is particularly important for runners, because training schedules can really upset standard meal times. Plus, most of us want to live a long and healthful life. Hence, we need to pay attention to meal timing—starting at an early age. Children and adolescents who skip meals have a higher risk of developing health issues (higher BMI, more belly fat, higher serum insulin and blood glucose). Not a good start for a long and healthy life. (Parents take note: Be responsible with family meals!) Veteran runners also want to stay healthy. In 2014, 14.5% of the U.S. population was 65 years old or older. Over the next 25 years, older Americans are expected to grow to 22% of the U.S. population. We need to outlive the diseases of aging. That starts with fueling wisely on a regular schedule and enjoying regular exercise! Breakfast: Is it really the most important meal of the day? If you define breakfast as eating 20% to 35% of your daily calories within two hours of waking, about one-fourth of U.S. adults do not eat breakfast. This drop in breakfast consumption over the past 40 years parallels the increase in obesity. Breakfast skippers tend to snack impulsively (think donuts, pastries, chips, and other fatty foods). They end up with poorer quality diets and increased risk of diabetes, heart disease, high blood pressure and overweight/obesity. Eating a wholesome breakfast starts the day with performance enhancing fuel at the right time for your body’s engine. If you run in the morning, fuel up by having part of your breakfast before you workout (a banana, for example) and then enjoy the rest of the breakfast afterwards (oatmeal, almonds and yogurt). This will help you get more out of your workout, improve recovery—and click with your natural circadian rhythms.
Should you stop eating after 8:00pm? There’s little question that late-night eating is associated with obesity. Research with 239 U.S. adults who ate more than one-third of their calories in the evening had twice the risk of being obese. Among 60,000 Japanese adults, the combination of late-night eating plus skipping breakfast was associated with a greater risk of diabetes, heart disease, and obesity. A study with 2,200 U.S. middle-aged women reports each 10% increase in the number of calories eaten between 5:00 PM and midnight was associated with a 3% increase in C-reactive protein, a marker of inflammation. Inflammation is associated with diabetes, CVD and obesity. The wise runners do most of their fueling in the earlier parts of the day. The best plan: Plan to eat intentionally. Failing to plan for meals can easily end up in missed meals, chaotic fueling patterns and impaired health, to say nothing of reduced performance. If you struggle with getting your food-act together, consult with a sports dietitian who will help you develop a winning food plan. Use the referral network at www.SCANdpg.org to find a local sports RD. Instead of holding off to have a big dinner, enjoy food when your body needs the fuel: when it is most active. If you worry you’ll eat just as much at night if you eat more during the day (and as a result, you’ll “get fat”), think again. Be mindful before you eat and ask yourself: Does my body actually need this fuel? Most runners can and should enjoy at least 500 to 700 calories four times a day: breakfast, early lunch, second lunch, and dinner. To overcome the fear that this much food will make you fat, reframe your thoughts. You are simply moving the calories in your pre- and/ or post-dinner snacks into a substantial and wholesome second lunch (such as a peanut butter-honey sandwich, or apple, cheese & crackers.). The purpose of this second lunch is to curb your evening appetite, refuel your muscles from your workout earlier in the day (or fuel them for an after-work run) and align your food intake to your circadian rhythms. Give it a try! Even runners cannot out-train a poorly timed diet.
Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston, MA area (Newton; 617-795-1875), where she helps both fitness exercisers and competitive athletes create winning food plans. Her best-selling Sports Nutrition Guidebook, and food guides for marathoners are available at www.nancyclarkrd.com. Visit www.NutritionSportsExerciseCEU.com for information on upcoming workshops. Copyright Nancy Clark MS RD CSSD
Spring 2017 • ct&rn 15
Meal Frequency: How many times a day should you eat? In terms of weight, eating 2,000 calories divided into 1, 3, 6, 9, or 12 meals doesn’t change your body fatness. In a study where breakfast provided 54% of the day’s calories and dinner only 11% of calories—or the reverse, the subjects (women) had no differences in fat loss. Yet, in terms of cardiovascular health, the big breakfast led to significant reductions in metabolic risk factors and better blood glucose control. The bigger breakfast matched food intake to circadian rhythms that regulated metabolism.
Runners who skimp at breakfast commonly get too hungry and then devour way too may calories of ice cream and cookies. If they do this at night, when the body is poorly programmed to deal with an influx of sweets, they are paving their path to health issues. Hence, if you are eating a lot of calories at night, at least make them low in sugary foods, to match the reduced insulin response in the evening. This is particularly important for shift workers, who eat at odd hours during the night and tend to have a higher rate of heart disease.
California Track & Running News - Spring 2017