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After setting a Masters 5K record at the Rock ‘n’ Roll San Jose, California’s DEENA KASTOR when on to set a Masters marathon record at the Chicago Marathon. See story on page F.

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California Track & Running News Vol. 40, No. 3 Fall 2015 FORTIUS Media Group LLC Publishing Director Larry Eder Editorial Director Christine Johnson Holding Space LLC christinejohnson.wi@gmail.com CT&RN Contributing Editors Cregg Weinmann Apparel, Footwear Reviews Dave Shrock Community Colleges Mark Winitz Northern California Photographers ASICS America Victor Sailer www.PhotoRun.net Association Consultants John Mansoor Pacific Lawrence Watson Central Wayne Joness, Rebecca Trahan Southern Mike Rouse San Diego/Imperial Proofreader Red Ink Editorial Services Madison, WI Website Chuck Bartlett ADVERTISING Publisher Larry Eder FORTIUS Media Group LLC ph  608.239.3785 caltrackads@gmail.com Advertising Production Alex Larsen Alex Graphics acl3graphics@gmail.com www.caltrack.com

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On Sept. 26, after having stayed up much of the night to cover the Berlin Marathon, I ventured into downtown San Jose for the RNR San Jose Half marathon, where Meb Keflezighi broke the Masters AR for the half marathon with his 1:03:02. The day before at the RNR San Jose 5K, Deena Kastor tied the AR for masters 5K in 15:48—with a cold! I found out then that she was running the Chicago marathon. Well, Deena did indeed run the Chicago marathon and set a new Masters AR of 2:27:47. As the fourth fastest qualifier in the U.S. women’s Marathon Trials, scheduled for Los Angeles in February 2016—just a few short months from now—Deena remains noncommittal about the Trials. “I’m focused on one thing at a time now; I want to help my teammates make the Trials.” Kastor and her husband, Andrew, coach and manage the Mammoth TC, sponsored by ASICS. The Kastor family is an excellent example of how to combine real life with our sport, and I love seeing them whenever our paths cross. I’m writing from NYC during the Marathon weekend, since Cal Track roams the globe via www.runblogrun.com, covering the sport we all love. Thanks for supporting the magazine and our sport for all of these fun years! I look forward to seeing some of you at Foot Locker, Nike NXN and, of course, at the USA Olympic Marathon Trials in February. Regards,

Larry Eder This issue we’re trying something a bit different: a small print section with lots of digital bonus content. Let us know what you think! We’re also going to begin including additional content via QR codes. Never used one? Download one of the free QR Reader apps for Android or iPhone and get started! California Track & Running News (ISDN #1098-6472), incorporating Pacific Athlete, is the official publication for the four USA Track & Field associations in California and Northern Nevada. It is produced, published, and owned by FORTIUS Media Group LLC, P.O. Box , San Jose, CA 95150, Larry Eder Publishing Director. All ad materials and insertion orders should be sent to Larry Eder at the address above. FORTIUSmedia@ gmail.com Phone 608.239.3785. Also please send PDFs of ad materials to Alex Larsen at acl3graphics@ gmail.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 © 2015 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 christinejohnson.wi@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 below for contact information. Member of:

California Track & Running News is a magazine for members of the California and N. Nevada associa­tions of USA Track & Field. Contact your region regarding changes of address and missing issues. Central California Association — lawrencewatsonus@yahoo.com — www.central-california.usatf.org Pacific Association — 916.983.4715 — heikemansoor@aol.com — www.pausatf.org San Diego/Imperial Association — 619.275.6542 — sdi_trackandfield@sbcglobal.net — www.sdusatf.org Southern California — 562.941.2621 — info@scausatf.org — www.scausatf.org


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MOTION STABILIZING—3 • PERFORMANCE—4 • NEUTRAL—5 People make the shoes you run in. There are people who design them; people who develop them; people who assemble them; and people who sell them. We’re the people who get an early look, take the opportunity to test, and then review the shoes that eventually make their way to the stores which sell them to you. We thank you for your trust, and we hope that our efforts are valuable to you. The process of developing the content for our shoe reviews involves a lot of running, meetings, running, phone calls, running, emails, running, research, running, travel, running, writing, and finally, running. If it seems as if there’s a theme about running, you can rest assured that first and foremost, running shoes are about running. There are improvements in the materials we’re seeing in these shoes, as well as some new approaches, new patents, and the adoption of new practices. What results is a tremendous amount of parity among many of the brands. Because there are so many good shoes, it’s more important than ever to find the shoes which work best for you. I’m frequently asked, “Who makes the best running shoes?” I can honestly say that there are some shoes from each of the brands that work for me. That said, there are some that fit and work better than others, and just like you, I’m always looking for the shoes which work best for me. We’ve said it many times before, and it remains true: Use this guide as a starting point, then try to make your first stop a running specialty store to find the best running shoes for you. — Cregg Weinmann, Running Shoe Reviewer for the Running Network, LLC

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FORTIUS Media Group, LLC Partners

2015 Fall Shoe Review Welcome to our 2015 Fall Shoe Review, your guide to some of the best running shoes in the marketplace. It’s the result of a lot of hard work by our team, but remember that it’s only a start. Read through our reviews, then head to your local running store. Try on 6–7 different shoes, run in them, talk to the staff, and figure out which is the best shoe for you. Local running stores are a huge part of the running culture. In the early days of the first running boom, the local running store was a place to hang out, check out products, find your next race, and get training tips. My store was Goettelmann’s Ryan’s Sports in California’s Silicon Valley. Gary Goettlemann was—and still is at heart—a real runner, doing track, cross country, and marathons. Through runs with him, talking with him, reading from his stack of old magazines (full confession: I still have one of his Track & Field News issues from July 1974), I learned about our sport.  It was perhaps 1977 or ’78 when I first went to Gary’s store. Now a few decades later, Gary and his son Steve run the shop together. If you want to be patronized, please go to another running store. But if you want honest comments on what shoes could work for you, how to improve your training, and how running can positively impact your life, then by all means ask Gary or Steve. Gary influenced me in many ways. One of my favorite memories was when I was trying to break 33 minutes for the 10K. I had tried and tried, and it just wasn’t happening. Gary looked at me and said, “Maybe it’s not to be.” Those words got me so wound up that I focused on the training I was missing and about a month later I broke 33 minutes for the first time. When I returned to the store to show Gary, he smiled and said, “I knew you could do it.” Read our reviews, then go ask some questions at your local running store. If you need help finding a great store in your area, email me at runblogrun@gmail.com with the subject line “running stores,” and I’ll help you find one.  All of the good running stores have characters—and we all need a few good characters in our lives. 

Larry Eder Publishing Director FORTIUS Media Group, LLC

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Project Coordinator/Editor: Christine Johnson Reviewer: Cregg Weinmann Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services 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, adamlawrenceeder@gmail.com Legal Counsel: Perry F. Goldust

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This 2015 Fall 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.

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American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com Athletics-Africa www.athletics-africa.com/s/ 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 Colorado Runner www.coloradorunnermag.com Footnotes (Long Island, NY) www.glirc.org Get Active! & Club Business International www.healthclubs.com Hawaii Sport www.hawaiisportmag.com Latinos Corriendo www.latinoscorriendo.com Michigan Runner www.michiganrunner.net Missouri Runner & Triathlete www.morunandtri.com New England Exchange Zone www.usatfne.org 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 US Track & Field and Cross Country Coaches Association www.USTFCCCA.org 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.JumpingTheGun.com www.MarathonGuide.com www.PhysicalMag.com www.RunBlogRun.com www.issuu.com/RunDenmark www.RunJumpThrow.com www.RunningProductReviews.com www.SlowTwitch.com www.WomenTalkSports.com www.WorldWideRunning.com

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ASSOCIATION NEWS MEB, DEENA AT SAN JOSE ROCK ‘n’ ROLL CROSS COUNTRY SHOE California Track &REVIEW Running FRANK SHORTER’S TAKE ON THE SPORT SPORTS NUTRITION

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Jordan Chipangama California Tra and Meb Keflezighi finished 1–2 at the San Jose Rock ‘n’ Roll Half Marathon in September. Meb’s time earned him the U.S. Master’s record! See story on page J.


association news Dave Shrock

coachshrock@gmail.com

Pacific

UPCOMING LEVEL 1 SCHOOLS Dec. 19–20 Sacramento City College Contact coaches@pacific.usatf.org Jan. 16–17, 2016 Chabot College, Hayward Contact coaches@pacific.usatf.org Jan. 17–18 Pomona-Pitzer College Contact tony.boston@pomona.edu Feb. 13–14 San Diego City College Contact TachyonTC@cox.net

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May 28–29 Cerritos College Contact crichardson@cerritos.edu

As we head into ’cross season, we would be remiss not to recall many of the highlights of this summer’s track & field activity in the Pacific Association. Highlighting the Youth division was Emelda Malm-Annan Women’s 17–18 pending National record hammer throw mark at USATF Pacific’s 2015 Junior Olympics Championships back in June, and then increasing it to 55.18m at the July Junior Olympics Championships. The Youth Cross Country Grand Prix is in full swing with the association championships to be held at Folsom’s Willow Hills course on Nov. 22. Plans are already well on the way to host the nation’s youth at the Junior Olympic Championships July 25–31. More than 8,000 athletes and families are expected to descend on Sacramento State for the nation’s largest meet. The Pacific hosted the JOs most recently in 2010. On the Open track & field scene, a trio of Association women’s distance runners light up the roads and track. Maggy Vessey, Lauren Williams and Shannon Rowbury saw stellar performances, highlighted by Rowbury’s double win in the mile/2 mile at the USATF indoor champs before breaking Mary Decker-Slaney’s 32-year-old 1500m American record, running 3:56.29 at the Monaco Diamond League Meet. The Open Cross Country season is off and running with the 30th annual Association Championships on Nov. 22 in Golden Gate Park which serves as a dress rehearsal for the Dec. 12 National Club Championships. LOC Chair Irene Herman expects over 1,800 open and masters competitors to compete in the championships with plans to host a successful “San Fran Style” event are nearing completion. Both the road and Ultra Grand Prixes continue in full force into the cooler autumn weather. An Ultra highlight back in June was Madga Lewy winning the women’s side of the Western States 100-mile. At the National 50km champs hosted by Tamalpa in the Marin Headlands, Bay Area TC’s Caitlin Smith won the women’s division and David Rocha of Strava TC was 3rd overall in the men’s race. On the masters track & field scene, ever-young Irene Obera (W80) from Fremont continued her record-setting ways from the indoor season by setting three world records this summer beginning with the 60m hurdles. Fellow PA athlete Fei-Mei Chow (W80) teamed up with Obera to contribute to world records in the W80 4x400m and 4x100m relays. For a sport-by-sport rundown of all news, schedules and activities, refer to www.pausatf.org. Training, Education Grants Available The Pacific Association Foundation is stepping up its presence by awarding Marathon and Race Walk training grants in October. It’s also rolling out en-

hanced Olympic Training Grants for 2016 with applications opening in early 2016. The Foundation is also offering eight Coaching Education Level 1 School tuition grants for the upcoming December and January region Level 1 schools. Information about these grants or to make a donation, visit www.pausatf.org/ about/pacific-association-usatf-foundation/

Friel, Richards Awarded USATF Pacific Foundation Grants The Pacific Association USATF Foundation is pleased to announce the two grant winners for the 2016 Olympic Trials Marathon Grant program. Molly Friel of Fresno representing SRA Elite of Sacramento and Malcolm Richards of San Francisco will receive $500 to help defray the costs of travel to and housing at the Trials in February in Los Angeles. We wish them both the best of luck with their races. Pacific Association Governance The Pacific Association has competed its elections and we are excited to see an able and dedicated group of members stepping up to manage our sports. Your Board of Directors are: Dave Shrock, president; Irene Herman, first vice president, Charlotte Sneed, second vice president (a new position); JR Heberle, secretary; Dave Bartholomew, treasurer; Jere’ Summers, athlete’s rep; and George Kleeman, past president. For a full listing of committee chairs and officers, refer to the Contacts page on the PA website (www.PAUSATF.org). Acknowledgements The Pacific remains the largest and one of the most vibrant USATF associations in the country due to the contributions of our dedicated and selfless members. At our Association’s Annual Meeting in September, the following volunteers were acknowledged with the Association Service Award: Fred Baer, Tom Bernhard, Joanne Camargo, Hollis Lenderking, Heike Mansoor, Leroy Milam and George Rehmet. Individuals who have contributed to the association in innumerable ways, including a demonstrated expertise in event management, were recognized with the Tom Moore Award: Al Baeta, Bert Bonanno, Jerry Colman, Dave Rhody, Charlie Sheppard, and Bob Shor. At our November Board of Athletes meeting in Walnut Creek, we will induct the 2015 Class of the Association Hall of Fame. For a complete listing of these and past award recipients, visit www.pausatf. org/awards/


HOKA ONE ONE

West Coast Super Clinic Sat., Jan. 30, 2016 at Sacramento City College

Clinic Schedule 8:00–9:00am Registration, Lillard Hall foyer 9:00–9:20am Introduction & Orientation 9:20am–5:00pm Four 90-minute sessions in five subject areas

ENDURANCE Frank Gagliano Former Rutgers and Georgetown coaching great and coach of multiple Olympians Terry Ward Former Bellarmine Prep Coach (San Jose) perennial state powerhouse with current Bellarmine coach Chris Cozart Carol McClatchie Seoul Olympic Marathoner currently coaching at Summit High School, Oregon SPRINTS/HURDLES Mike Holman USATF elite coach and currently at Marian University, Indianapolis Tony Veney Master sprint/hurdles coach. Former UCLA Sprint coach while serving on numerous international teams. JUMPS Boo Schexnayder Arguably America’s top jumps event coach who has a gift to break down the events into layman’s terms. Wilson Soohoo Demonstrated Pole Vault technician shares his longtime observations and insights on the vault. Jack Batson High Jump guru from New Mexico with proven success in the HJ and youth coaching. THROWS Rob Lasorsa USATF Men’s shot put development chair who has guided the program to huge success. A clinic favorite, Rob has authored several books and DVDs. Tony Green CIF coach of the Year and veteran throws coach from Bishop O’Dowd with proven success over 30 years. Jeff Magley Successful Sac State throws coach, and interim Hornet Head Coach

A portion of the SuperClinic proceeds go toward Pacific Association USATF Level 1 Scholarships. Registration Page (for individuals and staffs): https://www.simplyregister.net/register/?e=104364 Coaching staffs or clubs may also contact Peanut Harms (nutboy51@yahoo.com) prior to 1/27 to get the staff discounts with school or Booster Club checks/POs. WHAT YOUR REGISTRATION GETS YOU – All preregistered coaches will receive presentation notes of each session they attend – First 200 registrants receive coaching swag; printed speaker notes and vendor goodies – Vendors Expo with equipment and information to start your season – Generous raffle during lunch – Pacific Association/USATF Coaches Committee Annual meeting from 12:45–1:15pm ACCOMMODATIONS Best Western Sandman 236 Jibboom St, Sacramento, 916.443.6515 (just north of downtown Sacramento off the Interstate 5/Richards Road exit) Complimentary airport shuttle from 8am to 5pm. Complimentary continental breakfast. Complimentary wireless internet available throughout the hotel. MORE INFORMATION Peanut Harms at nutboy51@yahoo.com or Dave Shrock at coachshrock@gmail.com Clinic website is www.pausatf.org/coaches/track-field-superclinic/

Don’t miss this incredible learning opportunity!

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AUXILIARY Topics that make a BIG Difference! Matt Fitzgerald Prolific speaker and writer on Sports Psychology and author of the recent book How Bad Do You Want It? Tena Harms Performance Nutrition Dr. Dave Shrock USATF Coaches/Officials Safe Sport Training

COST $54.95 – School/club staffs of 3 or more by 1/27/16 $69.95 – Individual pre-registered by 1/27/16 $89.95 – Registration at the door


association news mastersldr@sandiego.usatf.org

Peter Stern

San Diego/Imperial

2015 DIRT DOG SERIES The 2015 Dirt Dog Series is a San Diego Imperial Association Cross Country Championship and consists of seven preliminary races plus a championship. Races are held throughout San Diego County. Two preliminary races plus the championship are required and the top three plus the championship are scored, with the championship counting double. There are individual as well as team awards for the series, in addition to awards for individual races. As of the submission date for this article, the first three races have been completed. Wild Duck 5K 8/22/15 Guajome Park, Oceanside This course is fairly fast with the first mile somewhat uphill, the second is downhill and the third is relatively flat. The terrain is nearly all dirt trail with a short stretch of grass at the start and the finish is on a short, paved stretch. The weather was comfortable for a midsummer run. In the Masters race, which was held first, the men’s race was extremely close, with only four seconds separating the top three runners and the first two getting identical times. Nazario Romero (41) and Stephen Johnson (43) were first and second with both being clocked in 17:03. Kevin Zimmer (52) was third in 17:07. The women were not quite as closely bunched. Darcy Davidson (40) won in 18:59, Cindy Lynch (44) finished second in 19:16 and Maureen Friend (49) was third in 1955. In the Open race, the first three men weren’t as close as they were in the men’s masters. Nick

Scarpello won in a time of 15:21, beating Dylan Marx (15:48) by 27 seconds. Deng Akuien was another five seconds back in 15:53. All three runners were 23 years old. The Open women were somewhat closer. Kristin Schleicher (31) won in 18:23. Cortney Staruch (24) was second in 18:32, nine seconds behind Schleicher, and Sabina Piras (26) four seconds behind Staruch in 18:36. Balboa 4 Mile 9/5/15 Balboa Park, San Diego With two steep uphills and downhills and the rest all rolling, the course for the Balboa 4 Mile is one of the most difficult of the series. The second steep uphill is just before the finish. The course begins and ends on grass, with the rest of the course split between dirt trail and paved. Although the day became hot in the afternoon, the weather in the morning was not uncomfortable. As in the Wild Duck, the men’s Masters race was finish to start and the finish was close. Dick Robinson (53) won the race in 23:39. Second was Patrick Burke (40) finished 3 seconds later in 23:42. Hector Hernandez (43) crossed the finish line in third, posting 43:46. First, second, and third finished within a span of just 7 seconds. Cindy Lynch (44), who was second in the Wild Duck, won here in 26:31. Maureen Friend (49) was second, running 27:39. Roseann Parry (49) was third in 27:59. Nick Scarpello (23) was again the winner of the Open men’s race, hitting a time of 21:10. Steven Underwood (28) was second in 21:21, eleven seconds

2015 SDI-USATF/VS Athletics

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Dirt Dog Cross Country Series Date / Time

Event / Location / Contact

Sat., 9/26

Crazy 8’S 5K, Rancho Bernardo (Open and Masters) 8:15 am Joe Crosswhite, Joecrosswhite983@roadrunner.com

Sat., 10/3

40th Ursula Rains Balboa Boogie 5K, Morley Field (Masters) 8:00am; (Open) 8:45am Nancy Morris 858.874.8784, nanista.jennifer@gmail.com nancybmorris@sbcglobal.net

Sun., 10/18 Sat., 10/31

Cougar Challenge 8K/5K, Cal State San Marcos (Men 8K) 8:00am; (Women 5K) 8:45am Steve Scott, 760.750.7105, sscott@csusm.edu

Sat., 11/14

USATF XC Championship 6K/8K, Mission Bay (Women 6K) 7:30am; (Men 8K) 8:30am Paul Greer 619.388.3704, paul@hipstars.com

14th Cuyamaca College 6K, Lindo Lake (Open & Masters) 8:00am Patrick Thiss, 619.660.4518, patrick.thiss@gcccd.edu


association news San Diego/Imperial cont’d

back, and Derek Bradley (35) was third in 21:43 The first woman finisher was Kristy Gayagoy (26) who ran 25:17. Second was Marie Schaper (27), running 25:23, just six seconds back, and the third finisher was Angella Moll (38), in 26:01. Bonita Classic 9/12/15 Sweetwater Regional Park, Bonita The Bonita Classic, an 8K with a gigantic 1.5 mile hill in the middle, was held on a hot and humid morning. Fortunately, a cloud cover blocked the sun or it would have been worse. The course is nearly all dirt trail and, except for the one hill, is nearly flat. Being a smaller field, everyone ran at the same time. The Open men’s winner was Deng Akuien (23) who won comfortably in 26:23. Second, and first

Master was Phil Sly (41), 20 seconds back in 26:43. The second Open runner was Sal Salinas (23), running 27:01. Brandon Velasquez (25), was third in 27:22. The second Masters man was Robert Verhees (49), running 27:59 and third was Patrick Burke (40), who was three seconds further back in 28:03. On the women’s side, Kathy Dunbar (34), finished first with her 32:24. Here again, the second finisher was a Master, Cindy Lynch (44), Finishing in 32:37. The second Open runner was Erica Scholler (31), in 33:13 and third was Isabella Manos (16), finishing in 35:00. The second woman Master was Roseann Parry (49), who ran 34:36, and Tracy Rose (52), was third in 34:46.

association news Central California

2015–16 Event Schedule Central CA Assoc. XC Youth Junior Olympic Championship, Woodward Park, Fresno Contact tikeemiller@yahoo.com, Lynell Glover 559.908.0458 or visit www.central-california.usatf.org Region 14 XC Youth Junior Olympics Championship, Woodward Park, Fresno Contact tikeemiller@yahoo.com or Lynell Glover at 559.908.0458 or visit www.central-california.usatf.org USATF National Meeting National XC Youth Junior Olympic Championship *Fresno Flyers All Comers *Minds in Motion All Comers Fastest Kids Meet, Bakersfield CIF State Track & Field Championships AAU Northern Cal Championship, Oakdale (National Qualifier) *USATF Central Association Junior Olympic Youth Track & Field Championships *USATF Junior Outdoor Championships, Clovis AAU West Coast Junior Olympic Games, Reno (National Qualifier) USATF Region 14 Youth Junior Olympic Championships (National Qualifier, Top 5) (Track & field, Multievents) *Panther’s Summer Classic Sectional Meet *California State Games, San Diego *USATF Junior Olympic Games, Sacramento (Nationals)

* USATF sanctioned event

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Nov. 22 Nov. 29 Dec. 2–6 Dec. 12 March 5 March 12 March June 3–4 June 8–12 June 18 June 24–26 June 23–26 June 30–July 3 July 9 July 16–17 July 24–30


masters

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Larry Eder

fortiusmedia@gmail.com

Kastor Sets Masters 5K Record at Rock ‘n’ Roll San Jose Deena Kastor is at an age when most pros hang up their racing flats, but nothing appears to be stopping this American from distance-running. In San Jose at the end of September, she tied the women’s U.S. and World Masters record in the 5K in 15:48, winning the women’s Rock ‘n’ Roll 5K and placed third overall. The women’s 5K Masters record was previously set by Colleen De Reuck in Albany, NY in 2004. “I felt really good about the race,” said Kastor, who won the 2011 Rock ‘n’ Roll San Jose Half Marathon in 1:12:23, which was her first win since giving birth to her daughter Piper. “It’s a celebration out here today, whether we reach our goals or not. I came out here and gave it my best. There was not one point on the course I could have pushed harder to get a faster time. I’m really happy with my effort. I feel like Rock ‘n’ Roll San Jose is an underestimated destination for fast times.” Last year, the 41-year-old Olympic bronze medalist and American marathon record holder racked up four Masters records in one race at the at the Rock ‘n’ Roll Philadelphia Half Marathon, including the Masters World Record in the half marathon (1:09:36), 15K (49:03), 10 miles (52:41) and 20K (1:05:52). She now holds every women’s Masters record from the 5K to the half marathon. Meb Keflezighi was also out in the 5K field, pacing the 7:00-minute mile group. He was using the 5K race as a warmup for the next day’s Rock ‘n’ Roll San Jose Half Marathon, where he will attempt to set the Masters half marathon record. 49ers legend Roger Craig tried to keep with Meb’s pace, until the last half-mile. Craig finished with an impressive time of 22:41. “The 5K had great environment, great weather, and it was a lot of fun,” said Meb. “Roger Craig went away from his plan to run with me. I was trying to stay with him, but I was pacing the 7-minute mile so the last half-mile or so we had to break away from him. He is great and should be an example to other players to come out and run because it’s a healthy way to live. And for him to come back tomorrow to run the half marathon, he’s keeping the dream alive.” “I was trying to keep up with Meb, but he ran me out of my energy in the last half-mile,” said Roger Craig. “It’s great to have him and Deena Kastor here supporting the Rock ‘n’ Roll San Jose race today. I just love running with people and it was great to run with some fans too. Today was a day to get acclimated and warm up for the half marathon tomorrow. If you want to have fun, run Rock ‘n’ Roll, baby! They know how to party!” “I’m not even going to try to keep up with Victor Sailer/www.PhotoRun.net

Meb tomorrow in the half marathon though,” joked Craig. Following Kastor’s 5K win, she ran in the inaugural KiDS ROCK San Jose fun run with her 4-yearold daughter Piper. Meb’s three daughters, Sara (9), Fiyori (7) and Yohana (5), also joined in on the


fun at the kid’s race. The KiDS ROCK event took place at 9:00 am around Cesar Chavez Park and featured a 1-mile run for children ages 7-12, half mile run for 5- and 6-year-olds, 1/4 mile for 4-year-olds and a Toddler Trot and Diaper Dash for children 3 and under. “Yordanos surprised me yesterday, showing up

with the kids,” said Meb. “To have them come to run KiDS ROCK was great. Healthy starts at home, but to have the KiDS ROCK is a way for kids to have fun and spend time with the family.” More Rock ‘n’ Roll San Jose coverage on page J.


masters Larry Eder

fortiusmedia@gmail.com

A Great Day in Speed City: Keflezighi Sets Masters Record In the 1960s and early 70s, San Jose was home to some of the most brilliant sprinters of all time. Many were coached and mentored by the late Bud Winter. Winter honed his skills in WW2 teaching pilots how to relax for the long bomber flights over Germany. Winter took those skills and taught the long sprinters, those over 200 meters and 400 meters, how to use their talents to relax and run faster. On the long distance scene, the Santa Clara Youth Village was key in the development of some of the greatest American distance runners of all times. A huge tradition of fine distance running has been seen in the South Bay. I met Bud Winter in 1974 as a sophomore in high school when he spoke at our Coach’s retirement dinner. Father Ray Devlin, S.J., aka Rocket Ray, invited Bud Winter to speak to us. We were inspired by the man who had made so many medals, but didn’t grasp the notion of relaxing to run faster. Meb Keflezighi uses that, and even on a bad day, set AR master’s records at the half marathon and 20K! On Sept. 27, the tenth edition of the RNR San Jose Half Marathon, 10K and 5K took place. It’s an event that brought 14,000 men, women, and children to celebrate our sport in the vibrant city that is San Jose. Keflezighi was here—along with fifty-five other men—to see if they could break 1:05 (and for elite women, 1:15) to qualify for the U.S. Olympic Trials Marathon. The Trials marathon, to be held February 16 in Los Angeles, will bring out distance runners no one has thought of. There’s always a surprise over the marathon distance. Keflezighi is 41 years old. Thanks to a training program that provides him with both rest and high level training, he competes like few others. This is the guy I watched run 27:13 some fourteen years ago at Stanford; then, three years later, take the silver medal in the Olympic marathon in pretty miserable conditions.

Meb is the epitome of tough. “Meb Strong” is not a statement, it’s a way of life. The same stubbornness that gave Meb the self control to come back from barely walking in 2008 to challenging for an Olympic medal in 2012, and winning Boston after having won NYC. In San Jose, Meb had one goal: He wanted the American master’s record of 1:03:23. “I had a rough week, personally,” Meb told me after the race. I didn’t ask what the issue was, as I am an athletics writer, not a gossip columnist. “I love this course, and was not sure I could get the record. I just did not feel like a record run today, but it worked out,” observed Meb. The race went out pretty well: 4:43 for the first mile, with Meb, Jordan Chipangama, Daniel Tapia, Nicholas Hilton, Matt Daniels, Tesfaye Alemayehu, Danny Mercado, JP Slater, all in some close distance. After two miles in 9:32, and 5K in 14:43, the pack was down to five, as Chipangama, Meb and Tapia really controlled the flow of the race. (Until recently, Chipangama was a member of Ben Rosario’s training group, but is now on his own.) The nicely-cambered, well-maintained streets of central San Jose are a great place to run fast. Three miles to six miles move from Japantown to the Rose Gardens, then to the neighborhoods around the Rose Gardens, and back into Central San Jose. Meb looked relaxed the whole way, but a bit preoccupied. He exchanged a greeting about 11 miles with Roger Craig as he shadowed Chipangama. The pace was solid—4:45 miles—hitting the 5K in 14:53, 10K in 29:55 and 15K in 44:53. Meb checked his watch, and shook out his arms. After ten miles in 48:02, I figured that Meb was ready to run a good one. His pace had been low 1:04/high 1:03 the whole race. Tapia ran a brave race, he was in the mix until right before nine miles, but held on and finished third in 1:03:39, a personal best. Meb and Jordan had spent most of the race running next to each other. From my vantage point on

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Rock ‘n’ Roll San Jose Half Marathon Top 10 Masters Finishers MEN 1. Jordan Chipagnama, Zambia, 1:03:00 2. Meb Keflezighi, USA, 1:03:02 (U.S. masters record, also 20K masters AR, 59:43) 3. Daniel Tapia, USA, 1:03:39, PB 4. Nicholas Hilton, USA, 1:03:43 5. Matt Daniels, USA, 1:03:43 6. Tesfaye Alemayehu, ETH, 1:03:49 7. Danny Mercado, USA, 1:04:04 8. Jarrett Le Blanc, USA, 1:04:37 9. J.P. Slater, USA, 1:05:02 10. Dylan Wykes, CAN, 1:05:10 WOMEN 1. Aliphine Tuliamuk Bolton, KEN, 1:11:26 2. Adriana Nelson, USA, 1:12:08 3. Joanna Thompson, USA, 1:15:11 4. Natasha La Beaud, CAN, 1:15:19 5. Maor Tiyouri, ISR, 1:15:24 6. Olivia Mickle, USA, 1:15:25 7. Rachel Jaten, USA, 1:16:47 8. Amy Schnittger, 1:16:55 9. Kate Schwartz, USA, 1:17:03 10. Tasha Williams, 1:17:26.

Fall 2015 • ct&rn K

the press truck (seven intrepid souls on a slow moving truck, with a very good driver, who kept us close), I knew it would be Meb and Jordan. Meb, of 27:13 10K muscle memory, and Jordan, of 1:50 800m speed. One writer quipped, “Jordan was probably six when Meb ran 27:13.” (Actually, he was 11.) We all laughed. Racing over long distances is, well, an acquired skill set. From ten miles on, both Jordan and Meb were preparing for the final assault. There’s a bit of chivalry, but the sign of respect is battling until the very end. There may have been some conversation between Jordan and Meb around ten miles, but both road warriors were in solitude as they “parallel played” on the streets of San Jose. I particularly enjoyed the cheerleaders and bands along the course. I love the city of San Jose. Though I lived in Wisconsin for 20 years, this is home. From the Falafel Drive-In on Stevens Creek Blvd. to Ben’s, a vegan Vietnamese house on Santa Clara and Ninth, this feels like home. The world record for the master’s half marathon is by the great John Campbell, who ran 1:02:28. The American masters record was 1:03:23 (Mebrahatom Hussein). But that last 200 meters, Meb cracked the whip as Jordan pushed and used the 800-meter speed that Meb remembered, just not quite as well. Chipangama won in 1:03:00, with Meb Keflezighi finishing in 1:03:02, a new AR masters record by twenty-one seconds. “I could not get the WR today,” Meb lamented. Jordan, showing the class athlete he is, noted: “It is an honor for me to race with Meb. I hope that someday I am able to do some of what he has done.” Observing the circus atmosphere around Meb after races is always some fun. He gets hugs, poses for selfies, gives interviews and does it all with aplomb. Meb did a fine interview with senior editor Mario Fraoli of Competitor Group, and then, greeted me and answered my queries. As Mario and I sat in the VIP Hospitality Center (McCormicks & Schmidts, a very nice establishment), we observed Meb doing his cooldown and then, patiently posing with fans doing selfies, the autograph cards of this decade. Mark my word, Meb will run well in New York, but if anyone gives him room, Keflezighi will find a way to make the U.S. Olympic Marathon team in February. This guy knows that he has no pressure. From virtually building a running brand for SKECHERS, to building nine or ten other sponsors’ portfolios, Meb Keflezighi may be the best investment in our sport for the next decade. And, like an ee cummings poem, Meb does his racing with honesty, sweat and vigor. On the women’s side, Aliphine Tuliamuk Bolton, from Kenya, won the women’s race in 1:11:26. “I had heard San Jose was a fast course. I had wanted to run 68–69 minutes, but it just was not fast today. The course, however, was beautiful. The people who danced and cheered were wonderful; I will not forget those memories. Bolton, who trains in Santa Fe with Caroline Rotich, winner of 2015 Boston Marathon, is coached by Ryan Bolton, who happens to be her husband. Adriana Nelson of the U.S. was second in 1:12:08, and Joanna Thompson finished third in 1:15:11. An aside: I thought that there would be many more men and women under the Olympic Trials standards, but few were willing to take the risks. Eight men and two women led the 14,000 smiling and effervescent faces of runners and walkers who graced the streets of San Jose, celebrating the long athletic tradition of San Jose. I believe the late, great Bud Winter would have been happy to see so many people running! You can find complete results (and register for next year!) by visiting the Rock ‘n’ Roll Series here http://www.runrocknroll. com/san-jose//the-races/results/


Frank Shorter

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trackandfieldhunter.com

David Hunter

Marathon Legend Brings A Cerebral View To Our Sport I remember reading about Frank Shorter in Sport magazine during my freshman year of high school, which was just after his win in Munich 1972. In November 1974, Jim Fitzhenry, Bob Lucas and I snuck onto the AAU cross country course to see Shorter run against the likes of John Ngegno, Nial Cusack, Marty Liquori, and Ted Castenada on the Crystal Springs course in Belmont. It was the first AAU Cross that Shorter lost in four years. We found Frank after the race and I remember telling him I was sorry he didn’t win (he took 11th that day). Frank was very cool with three worshipful 16and 17-year-olds. He told me he liked my sweats as he put on his tie-dyed long underwear. We spent ten or fifteen minutes together, and he was both charming and insightful. Forty-one years later, I’m still grateful for his graciousness and his comments. For many years, Shorter was a voice in the wilderness. He understood what it takes to be world class, with his unique talents and drive. I remember watching him battle over 10,000 meters in 1980 at the Martin Luther King Games, the night after I had run in the Open 10,000m. I also recall the 1984 U.S. Champs where Shorter and Jon Sinclair ran a 28:44 for 10,000m on the San Jose City College track. David Hunter wrote this fine piece about Shorter and his lifelong quest to protect the sport that he so obviously loves. —Larry Eder, RunBlogRun.com Without question, Frank Shorter takes quiet pride in the gold and silver Olympic marathon medals he captured in the ’70s. Quite frankly, they serve as symbols of all of his distance running accomplishments which were the product of a thoughtfully-assembled and thoroughly-executed training approach he brought to the sport of marathoning and track & field. But the man who ignited the 1970s “Running Boom”—an athletic and cultural phenomenon that continues to reverberate decades later—also appreciates that these athletic accomplishments have provided him with the platform and the credibility to remain relevant and influential in the sport that has meant so much to him. Shorter, a student of the sport not only as a world class competitor but also now as one of its revered elder statesmen, has done his homework and remains informed and outspoken about the critical issues that swirl around track & field, marathoning, and road racing. The covert use of banned performance-enhancing drugs remains the centerpiece of Shorter’s varied areas of interest in the sport where he once excelled. The former Yale standout is quick to point out the geographic or provincial inequities

in the way that nations are addressing drug use oversight: some countries attacking drug cheating in earnest and others turning a blind eye. The 24-time national champion notes that the World Anti-Doping Agency represents the Athenian solution: here as a singular world body ensuring that drug testing is thorough and uniform in every corner of the globe. Shorter underscores the pushback by several rogue nations, many of whom are riding the wave of illicit athletic success. “The individual federations and countries don’t want to do that in the same way. Because they view an actual attempt to solve the [drug] problem to not be in their best interest,” states Shorter in neatly outlining the problem. He knows a solution. “Tomorrow the IOC could say, ‘If you don’t go on an independent testing program that is audited by an outside entity that answers to us and we form together, you can’t be in the Olympics.’ Very simple. They could do it tomorrow.” So why doesn’t the IOC do just that? “Because they’ve never wanted to because of the television revenue,” Shorter explains. “Unfortunately, it also gets to the point where it is going to reduce the level of performance. If you were to do that, you could very likely have an Olympics where you didn’t have one Olympic or world record set in any endurance or strength sport.” Shorter remains undaunted in his passion to help clean up the sport. “You keep plugging away,” he suggests. “USADA [the United States Anti-Doping Agency] is the best model today and they would welcome any input as to how to get better. The argument advanced by some is that any entity funded by the U.S. government has to be doing something shady in order to be able to do it. Unfortunately, I think USADA suffers from that. There’s no one in Washington lobbying for U.S. Anti-Doping. So to try and argue that congressional oversight doesn’t mean anything [is wrong-headed].” Shorter, who was victorious against world class fields in 4 consecutive Fukuoka Marathons in the early ’70s, is heartened about the prospects of more effective drug monitoring in wake of the election of Sebastian Coe as the new head of the IAAF. “If you really want to solve the problem, the model is there,” states Shorter matter-of-factly in referencing the USADA operational framework. He would welcome a working summit among Coe, himself, and USADA CEO Travis Tygart. “It takes a phone call. In a way, no matter what Sebastian Coe thinks, if you can get it to the point where he has no choice but to do the right thing, then he’ll do the right thing.”


of commitment that countries brought to drug testing. There were some countries truly committed to testing. And there were other countries where it was hard to be committed to testing because you were probably also on the take. That’s the reality. In the ’70s —and it really had its effect in the ’80s—people started to get discouraged because they knew they couldn’t be certain that most of the people they were competing against were not on drugs. And it took until after the independent agencies came in— that’s been 15 years now—and it’s still barely starting to emerge from that. If we don’t work to have other countries employ testing at the same level, we will continue to be behind. It is no more complicated than that.” Frank Shorter, who recently celebrated his 68th birthday, is candid when asked about how he hopes to be remembered in the sport. “I would like to remembered as someone who carried on trying

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At the time of Shorter’s transformational Munich marathon victory, marathoning in the U.S. was on the fringes of sport as the nearly-private outpost of scrawny, middle-aged white guys. The ’70s Running Boom changed all that. And road racing in general and marathoning in particular is now a much expanded, bigger tent. “That’s the whole point,” states Shorter. “I got into the marathon, in a way, because the people had this elitist attitude about the marathon. I didn’t like the exclusive aspect of it. Kenny Moore was the first marathoner I knew who didn’t have this elitist view that you had to be someone special doing something extraordinary and that it takes incredible training and very few people can do it,” he explains. “There is nothing mystical about this. You can do it. The whole point is over the years what happened was endurance running, particularly the marathon, became demystified; That it wasn’t something that required special effort. And if you trained properly, you learned that most of the running you did is not at extraordinary effort.” The Sullivan Award winner cites yet another reason for the still-spreading growth of domestic running. “We also found out there were side benefits to the training other than simply being able to run in races. I think that is why some of the distance running stars came through the university system. We were using it for stress relief from academics and we turned out to be good at it.” “And there is a certain social aspect to running as well as purely sports,” adds the Olympic marathon dual medalist, identifying the role social interaction has played in running’s popularity. “In the ’90s and the emergence of the big city marathons and other road races—Bix, Falmouth, Peachtree—you started to have these road races where the charity aspect and fund-raising element emerged,” notes Shorter, who has both Peachtree and Falmouth titles to his credit. “And certain people who initially dabbled with running for the fund-raising aspect often discovered that they like running. And that also coincides with the time when women in these races started to gain in large numbers.” During Shorter’s heyday in the ’70s when he was joined by likes of Bill Rodgers, Moore, Don Kardong, Tony Sandoval, and other high-performance Americans, U.S. marathoners clustered near the top of the world’s best. With a few notable exceptions, today’s American marathoners are generally absent from the top global road racing and distance event rankings. “I think what happened after 1976 when the East Germans showed that the paradigm had shifted and that you were more likely to be on drugs when competing on the elite level than not, combined with the fact that the trust fund concept opened up all amateur sport to prize money—is that all the Kenyans started to get interested,” states Shorter. “It was truly the financial gain. “To my way of thinking, it was like the way some sports in this country are a way out of the ghetto and out of poverty: In Kenya, running was the way out of poverty.” Again, Shorter notes that drugs are likely to have fueled this transformation. “At that time drugs were starting to come into the sport. There were observable differences in the level


sports nutrition www.nancyclarkrd.com

Nancy Clark

Fruit & Veggies: Do You Eat Too Few?

The Athlete’s Kitchen Sports nutritionist Nancy Clark, MS, RD, CSSD, has a private practice in the Boston area (Newton; 617795-1875), where she helps both fitness exercisers and competitive athletes create winning food plans. Her best-selling Sports Nutrition Guidebook, and food guides for marathoners, cyclists and soccer players, as well as teaching materials, are available at her website www.nancyclarkrd.com For online and live workshops, visit www.Nutrition SportsExerciseCEUs.com

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©Nancy Clark MS RD CSSD, 2015

Feeling ashamed and embarrassed, many runners “confess” they eat too few fruits and vegetables. They understand that fruits and veggies are good for their health and better than vitamin pills, but they can’t figure out how to enjoy them more often — or how to get inspired to learn to like them. Sound familiar? Maybe this article will help you boost your intake of these healthful sports foods.

I know I should eat more fruit for snacks, but I just don’t. When hunger strikes, a piece of fruit is unlikely to be your snack of first choice because it is not very hearty. That is, calorie-dense apple pie with ice cream can easily be far more appealing than just an apple. One solution: plan to make the snack heartier by pairing fruit with protein. For example, enjoy an apple (or grapes) with cheese, smear a banana with peanut butter, or combine raisins with nuts. Would that boost the snack-appeal? How many fruits/veggies are enough? Ideally, you should eat a fruit or vegetable at each meal. If you don’t/won’t/can’t do that, at least eat a pile of veggies with dinner to compensate for no produce at the other meals. You could also create a loaded smoothie at breakfast that has enough fruit (and veg) for the whole day. Other suggestions include: Breakfast: large banana on cereal; lots of berries in yogurt; tall glass of orange juice Lunch: extra tomato and spinach in a wrap; big bowl of fruit salad; large apple (with cheese) for dessert Snacks: tart cherry, grape or blueberry juice; banana (with peanut butter); dates; dried pineapple; V-8 juice Dinner: Pre-dinner munchies: baby carrots (with hummus), cherry tomatoes; At dinner: big pile of cooked veggies; extra-large side salad. The more you eat, the more nutrients you get. Eight ounces of orange juice offers all the vitamin C you need for the day. So does one stalk of cooked broccoli and half of a green pepper. Could you consume a taller glass of OJ, a bigger pile of broccoli, or munch on a whole pepper (like you’d eat an apple)? You’d consume double the vitamin C — plus electrolytes and many other health-boosting compounds. Can I eat too many fruits and vegetables? Doubtful, unless you eat them to the exclusion of other foods. For example: • If your dinner is just rice with stir-fried veggies (no tofu, chicken, or protein-rich food), the meal lacks adequate protein to build and repair muscles.

Solution: Either add a protein, include a glass of milk with the meal, or Greek yogurt for dessert. • If you follow a Paleo-type diet and eat just protein and veggies for meals (no grain), your meal could easily lack adequate carbs to refuel from hard exercise. Solution: Include starchy root vegetables, such as carrots and beets. • If you’re a vegetarian and prepare pasta with just tomato sauce (no meatballs), the meal lacks protein. Solution: Choose protein-enriched pasta, and add a salad with beans, nuts, extra cheese. • If you’re dieting without success, you might be consuming more calories than you realize from yet-another handful of grapes. That (large) apple might have 150 calories, as does the bag of baby carrots. While the calories are healthful and preferable to cookies, they still count. Fruits and veggies tend to be “guilt-free” but they are not totally “calorie-free.” Don’t like many veggies? Because fruits and vegetables offer similar nutrients, you can swap one for the other. That is, if you don’t enjoy red tomatoes, at least try to have red strawberries, red apples or red peppers. In general, you want to consume a variety of colors of fruits and/or veggies—and enjoy a rainbow of health: RED: strawberries, apples, watermelon, tomato ORANGE: oranges, mango, papaya, sweet potato YELLOW: pineapple, peaches, summer squash BLUE/PURPLE: blueberry, plums, eggplant, purple grapes GREEN: kiwi, honeydew melon, green grapes, broccoli, spinach, kale, peppers WHITE: banana, onion, potato, cauliflower What if I don’t like kale? Although kale is nutrient–rich, it’s not the only green vegetable with health-value. Here’s how some green veggies compare, based on a 50-calorie cooked portion. (Note: “%” = % of the amount you should consume each day): Vegetable Vitamin Vitamin Calcium Magne- Folate (50 cal) A C sium Kale 1.5 cups 188% 106% Spinach 1.25 cups 167% 30%

14%

11%

6%

30%

63%

82%

Broccoli 1.5 cups

16%

25%

6%

10%

40%

Asparagus 1.25 cups

16%

23%

5%

10%

83%


NEED FOOD HELP? But they rot! Many runners live alone, rarely cook, and get tired of wasting money tossing out rotten produce. If that’s your case, some solutions include: • Buy bags of frozen vegetables and fruits (freezing retains the nutrients); even canned ones are nourishing. • Buy the desired portion of greens and other

salad (or stir-fry) ingredients at the salad bar. Instead of buying a whole head of lettuce, of which half might end up rotting in your refrigerator, buy just what you need. • Cook enough veggies for several days. For example, bake several sweet potatoes at once, or make a big pot of ratatouille with eggplant, tomatoes, zucchini, and onion to enjoy for the week.

Don’t let nutrition be your missing link...

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News from the ACSM 2015 Each year, I look forward to attending the Annual Meeting of the American College of Sports Medicine (ACSM). That’s where I learn the latest sports nutrition news. This year, more than 6,500 sports medicine professionals and exercise scientists convened in San Diego to present their latest research. Below are just a few highlights. • Should you be concerned if your body mass index (BMI; a ratio of height and weight) categorizes you as being overweight? Not if you are muscular. In a survey of athletes from a variety of sports, 35% were classified as overweight and 4% as obese. Body fat measurements, however, indicated only 3.5% were overweight and 3% were obese. Looking in the mirror can often be more accurate than BMI! •Runners commonly believe the lighter they are, the better they will perform. Thus, many go to extremes to restrict their food intake. Food records of collegiate cross-country runners (30 males, 19 females) who trained about 60 miles per week suggests 37% of the runners ate at least 10% less than expected and were in energy deficit; 35% ate a low-carb diets (less than 2.5 g carb/lb./day; <6g/kg/day). How much better could they perform if they were better fueled? •If you want to be leaner, take note: Chipping away at fat loss is preferable to crash dieting to lose weight quickly. A case study of a figure competitor who reduced her energy intake by only 500 calories/day showed she was able to maintain her muscle mass while dropping her body fat from 15% to 8.5%. Most athletes lose muscle while dieting. •Can weight loss programs with self-monitoring devices be as effective as working with a health professional? When 78 obese adults were randomized to a weight loss group, an armband group, or both for 8 weeks, the group that lost the most weight received both personal guidance as well as the armband. If you want professional help with weight man-

agement, find a local sports dietitian by using the referral network at www.SCANdpg.org •Yoga is a popular form of exercise among runners, but does it contribute to weight loss? A 12-month study with middle-age women compared a reduced-calorie diet plus either 40 minutes of aerobic exercise on 5 days a week or 40 minutes aerobic exercise plus three additional yoga sessions per week. The subjects in the yoga group lost more weight and body fat, plus they improved more in terms of endurance and flexibility. Despite the added time required to do yoga, 95% completed the program (vs. 61% of the group with no yoga). Downward dogs might lead to weight loss success! •While nutrition certainly enhances sports performance, so does sleep. A study with athletes who flew from Connecticut to California to perform exercise tests suggests that flying in one day prior to the event impaired athletic performance. Hence, if you are traveling to an event that crosses time zones, you’d be wise to arrive early and invest in more time pre-event to recover from jetlag. This also gives time to rehydrate and fuel optimally. •If you’re just starting a weight-lifting program, would protein supplements give you a muscle-building advantage? Doubtful. A study with untrained men who did 4 weeks of resistance training indicates they all had significant improvements in muscle size and strength. No significant differences were noted between those who took the protein supplements and those who had the placebo. Looks like regular meals can provide adequate protein to effectively build muscles. Instead of buying expensive supplements, enjoy a serving of a protein-rich food at each meal and snack to build muscles, along with a carbohydrate to refuel muscles. Examples: chocolate milk, apple + cheese, yogurt + granola, pasta + meatballs. •Gastrointestinal (GI) distress is a com-

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sports nutrition

News from the ACSM 2015–cont’d mon performance-limiting problem for many runners, likely due to a combination of physiological, mechanical (jostling) and dietary factors. Among 30 ultra-runners who recorded their GI symptoms four times throughout the Western States 100-Mile Run (161 km), 77% reported some type of GI issue. The most common symptoms were nausea (53%), belching (40%), flatulence (30%), and vomiting (30%). Race diet was similar in terms of carbohydrates, calories and fluids for runners with and without nausea. This suggests that factors other than nutrition contribute to GI symptoms. If you experience GI distress while running, keep food data to help detect any food culprits—but also understand that jostling may be the contributing factor. •A gluten-free diet has become trendy among some runners, even when they do not have celiac disease (and seemingly have no health reasons for avoiding gluten). Is there any performance advan-

tage for athletes who eat a gluten-free diet? Doubtful. Among 13 competitive male cyclists with no history of celiac disease or irritable bowel syndrome, a (short-term) gluten-free diet did not improve performance, GI symptoms, well-being or intestinal injury. Maybe wheat isn’t so bad, after all? •Do room-temperature water (72° F/22° C), cold water (39° F/4° C), and an ice slurry (30° F/-1° C) offer similar cooling benefits when consumed during exercise in the heat? In a study with fitness exercisers who did three exercycle rides to exhaustion, the subjects worked longer with the slurry as compared to room-temperature water (35 minutes vs. 31 minutes to exhaustion), but the slurry offered no huge advantage over cold water (35 minutes vs. 34 minutes to exhaustion). Cold water is likely good enough for the average exerciser—plus it’s easier to consume quickly and is more readily available during exercise.

Frank Shorter

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Marathon Legend Brings A Cerebral View To Our Sport–cont’d to continue to have goals within the sport: that went from trying to do as well as I could and find out how well I could do, to someone who took that same sort of goalsetting into the giving-back phase of my involvement in the sport.” Pausing for a moment, America’s greatest Olympic marathoner offers an insight into his racing credo. “I never really approached finishing first as winning,” reveals Shorter. “To me, it was to find out just how well I could do—the willingness to find out is what’s important and to not be afraid to find out. And if you truly feel that you have given everything you have, you should be happy with the results,” states Shorter, in outlining his own liberating competitive philosophy which places more emphasis upon performing at the peak of one’s capability than on defeating fellow competitors. “I was just fortunate enough that the results were good, and timed well,” he adds with a smile. “I think for whatever reason I somehow had the ability to be ready at the right time. I knew how to peak. And I’m not really sure where that came from and I’m not really sure how it evolved. But I think it had a lot to do with the coaching I got from Giegengack at Yale,” explains Shorter, alluding to his collegiate coach and head of the 1964 U.S. Olympic Track &

Field team, Bob Giegengack, an important Shorter mentor. “He brought an academic approach that appealed to me: that you do build over a semester or a year to an end point, to a kind of ‘exam.’ The whole point was to be ready on ‘exam day’ and to be as ready as you could because that’s when it really mattered.” Of course, not everyone can consistently perform at their best on racing’s “exam day.” History will remember that Frank Shorter always did.

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MOTION STABILIZING 361º Sensation

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ASICS GT-1000 4

The new Sensation is a shoe from a brand that’s new to the U.S. market, though 361º isn’t new to shoemaking, having produced some award-winning shoes for other companies. The details in the Sensation evidence a mature approach to design and a familiarity with the craft of shoemaking. The upper is straightforward, with open minimesh and traditional overlays offering a well-supported fit and good breathability. The midsole is a two-part system: a lower portion of quality dual-density EVA with a post to stabilize the foot and an upper element that’s a new proprietary process of plastic-coated foam, called Quickfoam, that offers an outstanding ride. The outersole is a proven setup of blown rubber in the forefoot and carbon rubber in the heel, resulting in good flexibility and durable traction. The sole is well-segmented, allowing the foot to flex throughout the gait. The effectiveness, ride, and quality construction of the Sensation earned it our award for Best New Shoe.

“Has a good secure fit and a quality feel to it. Good amount of cushion—bouncy even—and a good stable base.”

The art of the update is a delicate dance in which both designer and runner hope for the best. The Supernova Sequence Boost 8 is updated with some new touches that will be appreciated as all of the vital parts of the previous version remain intact. The upper is closed mesh with no-sew overlays in the forefoot, more open than previously and with better toe room. The gusseted tongue continues, and the saddle is brawnier, although the pliable material holds the foot well without feeling stiff or irritating. The interior’s lining is smooth enough for sockless wear, if that’s your preference, and it offers a fairly plush feel. Minor adjustments have been made to the midsole components so there’s a bit more support medially, and the lateral side exposes more Boost foam, adding a bit more flexibility in the forefoot. The Continental rubber outersole continues as before, with its proven durability and effective traction. The fit, stability, and ride of the Supernova Sequence Boost 8 earned our award for Best Shoe in the Motion Stabilizing category.

“The heel surrounds and holds the back of the foot very securely. Fits well with good toe room. The Boost foam gives the shoes a lively feel despite being a stability shoe.”

For more than two decades, the foundational shoes of the 1000 series have represented value and performance to runners. Round 4 of the GT-1000 has developed into a full-featured stability shoe, providing value without cutting corners. The upper is an engineered mesh (with a bit of stretch to it) that breathes well and holds the foot securely without needless friction. The midsole features a traditional medial post, which shores up the arch and stabilizes the overpronating foot. The midsole is sculpted to flex with the foot, and a crashpad under almost the entire heel facilitates the touchdown of heelstrikers in a most accommodating way. The outersole is AHAR+ carbon rubber in the heel, with blown rubber in the forefoot and segmented throughout to allow foot flexion in its most natural manner. All in all the GT-1000 4 delivers stability, solid performance, and value without stressing the budget.

“Really good fit, roomy and flexible in the toes, and cupped the heel well. Nice cushion; good stable feel. It was a really good shoe for me.”

The Paradox carries on Mizuno’s tradition of motion stabilizing shoes, managing the heavy-duty motion end of the tandem, the counterpart to the Wave Inspire. The upper has been completely rebuilt, gone are the welded overlays that covered the entire upper in Round 1. Instead there’s a uniformly woven fabric supported by traditional overlays and is tied to the Runbird logo, which forms a saddle-like midfoot support. The midsole is U4ic foam, sculpted for support, but a nicely cushioned layer that responds well to the road. The asymmetrical wave plate is solid for stability; here it’s a full-length version with a springy forefoot. A foam Strobel board offers a cushier feel. The outersole is full-contact, X10 carbon rubber in the heel and blown rubber in the forefoot with Mizuno’s Smooth Ride technology laterally. The flex grooves are oriented to forward motion, with an eye to curbing excess inward roll. Round 2 Paradox is deserving of your consideration, as its aesthetics belie its seriously stable nature.

“Really, really stable. No, I mean really stable. Fit great, springy, this one is for serious mileage.”

Saucony has had a strong reputation for motion stabilizing shoes. As has been true since its introduction near the turn of the millennium, the Omni does its job effectively without much fanfare. The upper continues with a stretch mesh similar to Round 13, with some of the traditional synthetic leather overlays replaced by no-sew suede with a softer feel to the support. The midsole is slightly reshaped, deeper flex grooves into the sidewall allow for better flexibility, and a larger crashpad softens the touchdown. The second density extends a bit further, stopping behind the first metatarsal region. The outersole features the same placement of flex grooves in the same radial design as before, but the sculpting of the lateral side allows more give to the pods. The medial side is slightly more supportive, with new shaping, which also lends a bit more durability. The nudge from the accumulated changes wrings out a little more performance from a shoe that was already a successful performer—good news to those in need of a supportive shoe.

“Super solid feel, and nicely finished—pretty plush interior. Really stable through the arch, and really flexible where it needs it.”

100

$

Mizuno Wave Paradox 2

135

$

Saucony Omni 14

130

$

2015 Fall Shoe Review — 3 — FORTIUS Media Group, LLC

New Shoe Sizes: Men 6–12,13,14; Women 5–12 Weight: Men 11.7 oz. (size 11); Women 9.5 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with mild to moderate overpronation

Updates the Supernova Sequence Boost 7 Sizes: Men 6.5–13,14,15; Women 5–12 Weight: 11.9 oz. (men’s 11); 9.5 oz. (women’s 8)  Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation

Updates the GT-1000 3 Sizes: Men 6–13,14,15,16,17 D,2E,4E; Women 5–12 B,D Weight: Men 12.9 oz. (size 11); Women 10.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with mild to moderate overpronation

Updates the Wave Paradox Sizes: Men 7–13,14,15,16 D,2E; Women 6–12 B,D Weight: Men 13.5 oz. (size 11); Women 10.6 oz. (size 8) Shape: semistraight Construction: Strobel slip-lasted, U4ic foam Strobel board Recommended for: medium- to high-arched feet with moderate to severe overpronation

Updates the Omni 13 Sizes: Men 7–13,14,15 D,2E; Women 5–12 A,B,D Weight: Men 11.4 oz. (size 11); Women 9.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: low- to medium-arched feet with mild to moderate overpronation


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MOTION STABILIZING Under Armour Charged Bandit

100

$

The Charged Bandit is a bit of a hybrid in the Under Armour running line, with a more mainline approach than its siblings. Using a traditional construction approach, the upper is engineered mesh called Armour-Vent, with no-sew welded overlays lending structure and support (as well as prominently displaying the UA logo). The midsole is a multidensity EVA, with an insert of UA’s Charged foam under the forefoot. A thermoplastic medial support lends a touch of stability to the ride, effective for minimal wobble (though for many that’s enough), especially when it’s coupled with full-contact geometry as it is here. If you’re flat on the ground, it’s hard to wobble. Add another layer of Charged foam in the insole that rides on top of an EVA Strobel board, and the package is complete. The full-contact outersole has been pared back, both saving weight and improving flexibility. The rubber compound is pretty sturdy—all the better to pile on the miles. Overall, the Charged Bandit is quite a good buy, delivering cushioning and durability.

“Fit was pretty good, room for the toes, and flexed well. Good cushion and pretty stable. They even look pretty decent.”

What do you do when you’re named after the world’s most iconic marathon? If you’re the Boston Boost, you wear it with pride. In this round (the second to be “Boosted”), the focus is on lightening things up. The upper features two kinds of forefoot mesh that are layered with a small mesh near the foot, a more open mesh on the outside, with a traditional overlay at the toe of microsuede and a saddle of the same, incorporating the logo stripes. The rearfoot uses a thin, minimesh and a stitched heel counter to provide support. Breathability is maximized: The linings are kept to a minimum, but are sufficient for comfort. The midsole is still Boost foam supported by a frame of EVA, though the percentage of the heavier Boost is increased for better rebound. Even so, the overall weight is reduced a bit, and the improved cushioning adds to the bargain. The outersole is the same proven Continental rubber, which continues to be effective for adidas users. The Boston Boost is a great choice for faster running, long races, and even a share of your daily training.

“Close-fitting, stripped-down upper, but not uncomfortable. The ride is totally the ‘thing.’ They have great cushioning and they’re fast.”

Altra is known for zero-drop running shoes that match the shape of your foot. The Torin was the first of the Altra shoes to dip a toe into the mainstream running shoe scene. Round 1.0 employed a traditional approach with materials, but used a flat last with an oversized toebox and, like many of the brand’s shoes, has gained a growing following of runners. Version 2.0 steps things up a notch. The upper is a closed minimesh with no-sew overlays, minimal heel and toe structure (though enough to do the job), and a smooth, roomy interior, especially up front. Taking a page from almost every brand on the market, they have a proprietary midsole foam—called A-bound—and it’s nicely resilient with good cushioning underfoot and, of course, zero-drop geometry. The outersole is carbon rubber, used sparingly in strips on the lateral side, at the heel, under the metatarsals, and at the big toe. The remainder of the sole is toughened A-bound, and it does the trick well. With attributes like these, the Torin is definitely a shoe worth considering.

“Very comfortable. The fit has ample room for the toes and is secure enough in the heel. Plenty of bounce and pretty stable. I liked the feel.”

The Clifton was a surprise when it came out last year: It was crazy light and cushioned to the max. Round 2 shares the ride and feel more broadly, thanks to some minor tailoring changes, but it really ups the performance level for more runners. Round 1 had few options to secure the shoe. Now an extra eyelet on either side allows the shoe to fit better, and the addition of foam in the tongue and ankle collar and a beefier insole improve comfort. More runners can experience the Clifton’s ride with these changes, but runners who found the forefoot snug before will probably have to size up. The midsole and outersole are unchanged: Again, don’t fix what ain’t broke. The shoe remains about as light as you get and with as much cushion as you need (or even a bit more). So recover to your heart’s content—or rock some big miles if that’s your thing. The Clifton 2 won’t care; but it’ll take care of you. No surprise that the Clifton 2 earned our award for Best Renovation.

“The upper fits snugly, securely, and [is] pretty smooth. Light[weight] and well-cushioned. They are really cushy.”

The range of New Balance performance shoes has expanded over the past several seasons. The Vazee Pace replaces the 890, though it has a different fit, ride, and function. Its name is a play on French slang meaning “let’s go,” because it can really go. The upper is mostly minimesh with traditional overlays over most of its surface. The heel employs a bellows-like construction that flexes as the foot moves, and allows the shoe to fit and adapt to the foot’s motion through the gait. The midfoot fit wraps the arch more effectively than previous New Balance shoes have—particularly for those runners with higher arches. The midsole is Revlite foam that’s lightweight, resilient, and nicely cushioned. The outersole is carbon rubber at the heel and toe and is segmented to better cover forefoot, midfoot, and rearfoot. Blown rubber provides durability in the midfoot section. The combination of fit, ride, and value earned the Vazee Pace our award for Best Performance shoe.

“Perfect fit—and moves with the foot—with really great cushioning. Great for tempo runs, intervals, going for an iced beverage … you get the idea.”

New Shoe Sizes: Men 7–12,13,14,15; Women 5–11,12 Weight: Men 11.3 oz. (size 11); Women 9.2 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

PERFORMANCE adidas Boston Boost

120

$

Altra Torin 2.0

125

$

HOKA ONE ONE Clifton 2

RENOVATION Fall 2015

130

$

New Balance Vazee Pace

Performance Fall 2015

110

$

2015 Fall Shoe Review — 4 — FORTIUS Media Group, LLC

Updates the Boston Boost Sizes: Men 6.5–13; Women 5–12 Weight: Men 9.4 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

Updates the Torin 1.5 Sizes: Men 7–13,14,15; Women 6–11 Weight: Men 9.8 oz. (size 11); Women 7.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

Updates the Clifton Sizes: Men 7.5–14; Women 6–11 Weight: Men 9.5 oz. (size 11); Women 7.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, perforated EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

New Shoe Sizes: Men 7–13,14 D,2E; Women 6–11 B,D Weight: Men 8.9 oz. (size 11); Women 6.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation


PERFORMANCE Mizuno Sayonara 3

The Sayonara fills an important niche in Mizuno’s performance running line. Although Round 3 may look different, it functions similarly. The upper changes from the no-sew overlays over the entire surface to an open mesh with traditional overlays. The fit is a bit freer with the flexible stretch mesh, and the overlays and internal strapping effectively support the foot. The midsole maintains its 10mm geometry with the usual minor tweaks to the molding, but its effective cushioning continues, as does its good, full-contact stability—though with less of an assist from the waveplate. The outersole is X-10 rubber in the heel with a change to blown rubber in the forefoot. This combination provides reliable traction and good durability. The net effect here is a reasonably lightweight shoe that can hold up to all types of daily training.  

“Good all-around shoe. Light enough for long races. Good cushioning. Fits well. Comfy for long runs. Have to say they did everything I needed.”

The Elite name has adorned Nike shoes for 40 years, with one thing in common: performance. The Nike Zoom Elite 8 shares that legacy and backs it up quietly and efficiently. The upper is an engineered material called Flymesh, though here it’s two separate pieces seamed together and married by Flywire, which supports the fit of the lacing. The interior lining is smooth enough for sockless use, and the tongue is gusseted so that it stays in place and makes the lining almost continuous. The midsole is molded Phylon with a forefoot Zoom bag, and they combine well for protection and responsiveness and give the ride a good bounce. The outersole is divided into three zones: a forefoot of soft but durable blown rubber that holds up well, a midfoot that’s supported medially by waffles molded into the toughened Phylon midsole, and a heel and lateral midfoot of durable carbon rubber which provide an extra touch of stability. This is one of those “the sum is greater than its parts” equations, whether speeding through the fast stuff or adding some zip to your daily training.

“Fit well in the toes; secure in the heel. Has a gofast feel, but also plenty of cushion, traction, and it adds in good looks to boot.”

110

$

Nike Zoom Elite 8

115

$

Updates the Sayonara 2 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

Updates the Zoom Elite 7 Sizes: Men 7–13,14; Women 6–11 Weight: Men 10.4 oz. (size 11); Women 8.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

NEUTRAL 361º Spire

As a new brand, all 361˚ shoes are new to our market, but they’re not unproven, having done factory work for other top brands. As its name suggests, the Spire is 361˚’s pinnacle shoe. The upper features quality stretch mesh, with a combination of traditional synthetic leather/suede and no-sew overlays. The midfoot benefits from a secure saddle, while the external thermoplastic heel counter keeps the rearfoot aligned. The midsole is where this shoe really shines: A new compound called Quickfoam produces a comfy ride and makes the shoe more responsive and bouncy than expected. The outersole is a typical setup: carbon rubber in the heel, blown rubber in the forefoot, and a thermoplastic shank for torsional support. The finish work here polishes the shoe with some quality touches, and the ride points to even better shoes to come.

“Very comfortable fit with good quality linings. Has a very smooth feel to the ride: plenty of cush but with really good rebound. They are really nice to run in.”

Long the workhorse in ASICS’ Neutral lineup, the Cumulus sports upgrades from top to bottom, improving its stock with Round 17. The upper is open mesh with no-sew overlays extending along its full length; only a stitched toe bumper and ankle collar take a traditional approach. The quality ankle and tongue linings give the interior a luxe feel. The reshaped midsole employs the FluidRide system that features two layers of foam sandwiching heel and forefoot Gel elements. Each component contributes to the ride, providing a well-cushioned feel. The outersole is newly configured in a wavelike pattern that exposes more surface area, offering excellent grip and a touch more cushioning. The thorough overhaul of the Cumulus 17 has reinvigorated and raised the capabilities of this proven performer.

“Good ASICS fit, as expected. Snug heel with plenty of room for the toes. I was impressed by the great ride to the shoe.”

The Ghost has figured prominently in the success of Brooks’ running line, and Round 8 shows the good result of much effort. The upper shifts to an engineered mesh supported by no-sew overlays, and minimally stitched overlays at heel and toe lend necessary structure to those critical areas, improving the fit in the process. The midsole now features a full-length, lateral crashpad which aligns with the Omega groove and allows the foot some freedom to move in its gait. The good news for Ghost fans is that the cushy ride they relied on continues in Round 8—perhaps even a bit better. The outersole is similar to Round 7: a luggy series of carbon rubber strips on the edges with a section of blown rubber under the ball of the foot, each grouping segmented to allow the foot to flex and move. Put simply, it works. The result is a shoe that continues to provide cushioning, fit, and overall durability to a wide variety of runners.

“Snug in the heel and soft inside. They feel good and protective. I’ve really piled on the miles in these.”

140

$

ASICS Gel-Cumulus 17

120

$

Brooks Ghost 8

120

$

2015 Fall Shoe Review — 5 — FORTIUS Media Group, LLC

New Shoe Sizes: Men 6–12,13,14; Women 5–12 B,D Weight: Men 11.5 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

Updates the Gel-Cumulus 16 Sizes: Men 6–13,14,15,16,17 D,2E,4E; Women 5–12 B,D Weight: Men 12.9 oz. (size 11); Women 10.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

Updates the Ghost 7 Sizes: Men 7–13,14,15; Women 5–12 Weight: Men 11.8 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 neutral biomechanics


NEUTRAL Brooks Glycerin 13

Round 13 of the Glycerin retains the best elements of its design and forges ahead. The midsole from Round 12 was then a step forward with new geometry, a new compound, and a new platform, all of which were well received. So why mess with success? The expectation that things can be improved sometimes pushes a good technology out too soon, so maintaining the midsole here is a positive move. The upper now features a closed minimesh with a stitched toecap, saddle, and heel. However, the upper has better stretch, and 3D-printed overlays shape and support the shoe with little impact on the interior. The ankle collar has a smoother feel, and the shoe’s interior (including the gusseted tongue) is uniform as well. The full-contact bottom continues as before: Its wellsegmented, omnidirectional design allows the foot to flex pretty much as it likes. While relatively lightly touched, this update is quite well done.

“Great silky smooth interior. Really hugs the foot well, but with plenty of room where needed. Responsive bounce makes training as easy as possible.”

The Enigma has been the premier Neutral shoe in Mizuno’s line and features its most straightforward and signature waveplate. Round 5 has taken a serious step up in performance and comfort, which is a pleasant surprise and should be good news to Enigma fans. The upper returns to a wide-open mesh, with traditional overlays providing most of the support. The midsole continues with the same full-length waveplate and U4ic foam. New here is U4ic-X, a second full-length insert layer that adds a plusher feel to the ride. Another hidden upgrade is the foam Strobel board that adds another subtle comfort layer to the shoe directly beneath the good quality polyurethane insole. The outersole continues as before with X-10 carbon rubber in the heel, blown rubber in the forefoot, and segmented for good flexibility. The bottom line? The performance, fit, and ride of the Enigma 5 earned it our award for Best Shoe in the Neutral category.

“Fit snug, but felt great. They have good traction and durability. Overall, this is a great distance training shoe.”

On has gained a reputation for the ride provided by its unique Cloud technology. The new CloudCruiser is designed for heavy wear, hard surfaces, and high mileage. The upper is similar to other On shoes: a sturdy, slightly stiff, closed mesh that features a sueded saddle that securely wraps the foot with adequate conformity, becoming more comfortable after a few runs. The midsole is a thin layer of EVA, which contains the Speedboard, a thermoplastic plate that adds rigidity and flex to the sole. The outersole adds both cushioning and traction, with its 15 Clouds positioned and shaped to ameliorate the forces of touchdown and toe-off. The Clouds in the heel are the thickest variety, and those on the lateral side are the largest yet used, effectively encouraging proper alignment for a variety of heel strikes. For weight savings without a loss in performance, the interior of the loops now engages teeth that are molded into the EVA layer instead of rubber. The CloudCruiser treads where others have gone, but it does so longer.

“Has a really sturdy feel to it, and a very consistent ride. It seems the farther you go, the more responsive the shoe becomes in shielding the foot. I was impressed with the shoe.”

The new Road N3 is a Pearl Izumi shoe with a laser-like focus on cushioning. In fact, it’s the cushiest of all PI’s shoes. While similar to other very cushioned shoes on the market, it offers the Pearl Izumi approach as part of its EMotion line. The upper is closed mesh supported by 3D-printed overlays that maximize a smooth interior without sacrificing support. The midsole is the tallest of the Pearl Izumi line at 27 millimeters, but has a lower feel, while providing a well-cushioned and neutral ride. The outersole is tough rubber that flares in two directions: in the forefoot toward the lateral side and in the heel toward the medial. This keeps the weight down while effectively providing traction, flexibility, and durability. The upshot is that the N3 is a well-cushioned shoe that handles long runs, recovery runs, and daily training with ease.

“Very comfortable upper that feels good enough to wear without socks. Easy to run in. Smooth from heel to toe. Great shoe for high mileage.”

The Skechers Ultra has found a following, and many of those runners have been waiting for a road version. Well, the wait is over. The Ultra Road takes its cue from the GOrun line—and particularly its trail counterpart—providing a ride that’s springy as well as ultra cushioned. The upper is an engineered mesh called GOKNIT, which has open and closed areas across its surface to offer a good fit and breathability. The midsole has a tall stack height of 32 millimeters in the heel. It’s soft, but surprisingly responsive, and of course well-cushioned, though it’s not designed for wobbly feet. The outersole is full-length Resalyte, which is tougher than it looks, but even so, it’s backed up by strategically placed dots of carbon rubber for added durability, as per other GOrun road models. Whether it’s big road miles or recovery days the Ultra Road has got you covered.

“Fit really quite well; snugged up with good wiggle room. Super squishy, but not too mushy. Weird, but they run really well, and keep you going on easy days or long days with protection from the road.”

150

$

Mizuno Wave Enigma 5

Neutral Fall 2015

150

$

On CloudCruiser

150

$

Pearl Izumi Road N3

130

$

Skechers GOrun Ultra Road

115

$

2015 Fall Shoe Review — 6 — FORTIUS Media Group, LLC

Updates the Glycerin 12 Sizes: Men 7–13,14,15 B,D,2E; Women 5–12 2A,B,D Weight: Men 12.1 oz. (size 11); Women 9.9 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

Updates the Wave Enigma 4 Sizes: Men 7–14,15,16; Women 5–11 Weight: Men 11.2 oz. (size 11); Women 9.1 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 7–14; Women 6–11 Weight: Men 12.2 oz. (size 11); Women 9.7 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

New Shoe Sizes: Men 7–13,14; Women 5–11,12 Weight: Men 12.1 oz. (size 11); Women 9.8 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

New Shoe Sizes: Men 7–13,14; Women 6–10,11 Weight: Men 11.8 oz. (size 11); Women 9.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics


hot topic: Increase Your Coaching Ef fectiveness!

2016 HOKA ONE ONE West Coast Super Clinic Sacramento City College Sat., Jan. 30, 2016

Check out the phenomenal speakers we have lined up already! ENDURANCE •Frank Gagliano Former Villanova coaching great and coach of multiple Olympians

•Terry Ward Former Bellarmine Prep Coach (San Jose), a perennial state powerhouse

•Carol McClatchie Seoul Olympic Marathoner currently coaching at Summit HS, Oregon

SPRINTS/HURDLES •Mike Holman USATF elite coach and currently at Marian University, Indianapolis

•Tony Veney Master sprint/hurdles coach and former UCLA sprint coach serving on numerous international teams

JUMPS •Boo Schexnayder Arguably America’s top jumps coach who has a gift of breaking down the events into layman’s terms

•Wilson Soohoo Demonstrated pole vault technician will share his long-time observations and insights on the ‘vault.

•Jack Batson High Jump guru from New Mexico with proven success in both the HJ and youth coaching

THROWS •Rob Lasorsa USATF men’s shot put development chair who has guided the program to huge success. A clinic favorite, Rob has authored several books and DVDs. •Tony Green CIF Coach of the Year and veteran throws coach from Bishop O’Dowd HS with 30 years of proven success

•Jeff Magley Successful Sacramento State throws coach Updates and registration information at our website: https://www.pausatf.org/coaches/track-field-superclinic/

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California Track & Running News, Fall 2015  
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