Club Running

ClubRunning WE RUN THE NATION!

Fall/Winter 2012

Personal Safety: Are YOU Prepared?

Working With Beginning Runners

ABIYOT ENDALE 2012 RRCA National Marathon Champion

Permit #351 Bolingbrook, IL

PAID U.S. Postage NON PROFIT ORG

www.brightroom.com

Meet the Newest Class of Roads Scholars速

RRCA.org

2012. THE YEAR OF NEW PERSONAL BESTS. THE RE-ENGINEERED GT SERIES.

™

A twelve-time Runner’s World ® award winner and the ultimate shoe for the long run.

ASICS . COM

ClubRunning Fall/Winter 2012

WE RUN THE NATION!

Matt Mendelsohn

!

RED OR GREEN? 4

Executive Director’s Letter

5

RRCA Members Share

6

Health & Safety Spotlight

RUN@WORK Day & RUN@School Day RRCA Web Poll

www.Bigstockphoto.com

Personal Safety: Are You Prepared?

Running Strong on the Paleo Diet

11 RRCA Member Spotlight Conquering Your Greatest Opponent The Bridge of Narcissus RRCA Members ‘Doing Good’

14

2012–2013 Roads Scholar® Class

17

We Could All Use A Little More Common Dense!

((o or r iiff yyo ou uc caan n’’tt d deec ciid dee,, jju s t s a y “ C h r i s t m a s ” ust sa y “C hristma s”)) TTh hee A Allbbu uqqu ueerrqqu uee R Rooa ad d R Ru un nn neerrss iin nvviittee yyo ou u ttoo tth hee

18 RRCA Awards Spotlight

Outstanding Beginning Running Program Physically Challenged Athlete of the Year Category Established 2012 National Event Shirt Contest

Lee Ann Reiners

21 RRCA Champs Spotlight ING Hartford Marathon Oil Creek 100-Mile

26 Youth Running Shoes 28

Shoe Review

5555tthh A An nn nu ua all R RR RC CA AN Na at tiio on na all C Co on nv veen nt tiio on n M Maayy 22 -- 55,, 22001133

A Allb bu uq qu ueer rq qu uee,, N NM M R RR RC CA AC Coonnvveennttiioonn..oorrgg

30 RRCA Training Tips

Working With Beginning Runners

CONTENT S RRCA.org

F a l l / W i n t e r 2 0 1 2 ClubRunning • 3

Executive Director’s Note

Matt Mendelsohn

T

he Independent Running Retailers Association (IRRA), the trade association for specialty running retail stores, has declared November Running Safety Month. We applaud the IRRA for working with its member stores to encourage runners’ safety. Since the early 1980s, the RRCA has been promoting runners’ safety tips. It’s great to see our tips regularly shared by other running organizations. We strongly encourage our members to promote our safety tips, which can be found online at www.rrca.org/education-advocacy/rrca-general-running-safety-tips/ Jean Knaack As more and more people come to running as a healthy lifestyle choice, there’s an ever-growing need for those involved in the leadership of the sport to promote safe running. As a runner, please share the RRCA tips with friends and family and lead by example. If you’re a club leader or race director, please post our safety tips on your website. Talk with members and make safety announcements during events and at event expos.

On page 6, we are sharing an important safety interview that all women should read.

While running is generally a safe sport, women need to be especially mindful about their personal safety while on the run. And as a female runner and a mother myself, there’s something I simply will not do on the roads or trails: I won’t run with headphones.

As we move into the time of year where there are fewer daylight hours, we hope all of our members will take every effort to make personal safety while running their top training priority.

—Jean Knaack

ClubRunning Fall/Winter 2012 www.ClubRunning.net ROAD RUNNERS CLUB OF AMERICA (RRCA) Executive Director Jean Knaack RRCA President David Cotter SHOOTING STAR MEDIA, INC. Group & Coordinating Editor Christine Johnson, christinej.ssm@gmail.com Designer Alex Larsen Photographers Victor Sailer www.PhotoRun.net www.BigStockPhoto.com www.Brightroom.com www.Istockphoto.com Cindy Baswell Vicky Boyd Memphis Runners Track Club Matt Mendelsohn Lee Ann Reiners Evan Thomas Proofreader Red Ink Editorial Services, Madison, WI

On the Cover: Abiyot Endale claimed the 2012 RRCA National Marathon title at the ING Hartford Marathon.

See story on page 21.

Pre-Press/Printer W. D. Hoard & Sons Co., Fort Atkinson, WI

www.Brightroom.com

ClubRunning is a complimentary publication made possible by our advertisers and created through a partnership between the Road Runners Club of America (RRCA) and Running Network LLC. You’re a member of your local running club and your local running club is, in turn, a member of the RRCA.

RUNNING NETWORK LLC Advertising Larry Eder President phone: 920.563.5551 x112; fax: 920.563.7298 larry@runningnetwork.com Advertising Production Manager Alex Larsen

ClubRunning ClubRunning is produced by Shooting Star Media, Inc. for publisher Running Network LLC, P.O. Box 801, Fort Atkinson, WI 53538. All ad materials and insertion orders should be sent to Running Network LLC at the email address in the sidebar (right).

Shooting Star Media, Inc. and Running Network LLC assume 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 © 2012 by Road Runners Club of America (RRCA) unless otherwise noted. All Rights Reserved.

No part of this publication may be reproduced in any form without prior written permission of the Publisher.

We recommend, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.

Counsel Philip J. Bradbury Melli Law, S.C. Madison, WI www.rrca.org www.runningnetwork.com www.shootingstarmediainc.com

Member of

Let Us Hear From You!

ClubRunning welcomes your suggestions, comments, and questions. Direct them to share@rrca.org

Address Changes/Missing Issues Please visit www.rrca.org/publications/club-running/ about address changes, duplicate mailings, or missing issues. Please include both old and new addresses.

4 • ClubRunning F a l l / W i n t e r 2 0 1 2

RRCA.org

RRCA Members Share

RRCA.org Website Poll

RUN@WORK Day Highlights On Sept. 21 across the nation, the RRCA promoted the 7th Annual RUN@WORK Day and the inaugural RUN@School Day. The goal of both events is to encourage adults and children to get 30 minutes of exercise daily, in accordance with the Physical Activity Guidelines for Americans, either before work/school, during lunch, or immediately following work/school. RUN@WORK Day also encourages companies to help employees schedule time for physical activity.

Events were held around the country, and we are happy to highlight a few of them here. Save the date for 2013’s RUN@WORK Day and RUN@School Day: Sept. 20!

What is your favorite time of the day to run?

Total Votes: 366

Houston, TX

Immediately following work or school. 29% (105)

Landry’s Inc. hosted two Urban Adventure Run/Walks on RUN@WORK Day, one before work and one after work. They were held at its corporate office located in the heart of Houston’s Galleria neighborhood. Landry’s Inc. is the owner and operator of more than 400 properties, including 40+ unique brands such as Landry’s Seafood House, Chart House, Saltgrass Steak House, Bubba Gump Shrimp Co., Claim Jumper, Morton’s The Steakhouse, McCormick & Schmick’s, and Rainforest Café.

In the morning before work or school starts. 57% (210) During lunch time. 2% (9)

Late in the evening before going to bed. 11% (41)

Votes

0

50

100

150

200

250

We invite our readers to participate in the RRCA website polls at www.RRCA.org

Salem, MA Salem’s RUN@WORK Day was hosted by Mayor Kimberley Driscoll; Salem Parks, Recreation & Community Services; and the Wicked Running Club. The event consisted of a 3.1-mile fun run from Salem Common to the Salem Willows and back. Salem was designated an RRCA Runner Friendly Community in 2011.

Birmingham, AL More than 30 employees of a local law firm hit the streets of downtown Birmingham, participating in a national event that promotes fitness in the workplace. Lawyers and others from the Birmingham office of Baker, Donelson, Bearman, Caldwell & Berkowitz PC ran or walked either a 3-mile or 1-mile course as part of national RUN@WORK Day. The firm has many seasoned runners, including five who were training for the New York City Marathon. To assist first-time runners, the firm brought in local running coach Danny Haralson.

coworkers based on a story submitted on a Facebook page. Back of My Feet–Dallas started the day with a morning run, and BNSF Railway employees enjoyed a lunchtime run.

Arlington, VA In celebration of the first national RUN@School Day, held in conjunction with RUN@WORK Day, RRCA program coordinator Alyssa Evering and RRCA executive director Jean Knaack launched a Friday afternoon running club at an Arlington public school. More than 300 kids ran between 1–2 miles during their afternoon recess period.

Tulsa, OK Fleet Feet, Tulsa joined the Williams Route 66 Marathon and Blue Cross & Blue Shield of Oklahoma to celebrate RUN@WORK Day on Friday, Sept. 21. Lunchtime runs were hosted at Fleet Feet Blue Dome and Fleet Feet KingsPointe.

Dallas, TX To celebrate RUN@WORK Day, Luke’s Locker offered two free entries to the Luke’s Training Program for a nominator and one of their

Be Part of Our RRCA Facebook Discussions by visiting us at www.facebook.com/Roadrunnersclubofamerica and help us reach our goal of more than 5,000 Facebook fans by inviting your friends to “like” the RRCA on Facebook.

Find us on Facebook, Twitter, and YouTube!

RRCA.org

F a l l / W i n t e r 2 0 1 2 ClubRunning • 5

Health & Safety Spotlight

Breaking News

Personal Safety: Are You Prepared?

By Team runhers (Reprinted with permission from www.runhers.com)

Your City, USA – A female jogger in (Your City) was attacked today by an unknown assailant. She is in critical condition in a local hospital. City police are on the lookout for …

We hear these headlines all too often. [At runhers.com] we’re on a quest to help lead the way in getting women’s safety education out to as many women as possible. We have and will continue to feature articles and hold forums on women’s safety, bringing in experts to help keep us informed and more prepared.

Many of our women cover more ground—literally—than most other women in a given city. We are out running and walking early, late, and whenever we can fit something in around our busy schedules. We are out and about shopping, running errands—you moms are shuttling kids to/from activities. Everyone is crazy busy—go, go, go! How many times in these hectic days have you stopped to consider how safe you are? Are making yourself an easy target for an attack? And what you would do if the unspeakable does occur?

The statistics on violence and sexual assaults against women are easy to find; it’s staggering. Enter Jennifer Gray, women’s safety expert.

We are excited to partner with Jennifer and Redline Gracie Jiu Jitsu to talk about the issues, to help you get a better understanding of how attack targets are selected, and most of all, to make you more aware and encourage you to take more unnecessary risk out of your day-to-day routine. So, to begin our work with Jennifer, we asked a few questions:

in a very bad place. My world was crashing down on me and, to be honest, I can’t believe I made it out alive. I hated myself, I had no self-worth, and I surrounded myself with very bad people. Now, it’s quite the opposite.

In the beginning of my jiu jitsu career, a teenage boy came into the gym; he was probably about 60 pounds heavier than me. Usually everyone went really light with me being that I was the only female in the place—plus, I was new. When that timer started, he had me on my back, holding me down with all his weight, his upper body smothering my face making it hard to breathe. He held me down the entire five minutes. When the timer finally went off, I went straight to the ladies’ room and just started crying. I felt powerless, scared, and a little embarrassed. I’ve never been held down like that and I had nowhere to go. I dried my tears,

tightened my belt, and got back on the mat.

That was the day that jiu jitsu changed my life. I didn’t give up. I kept going to class, and I got better. I am now an instructor and teach women’s self-defense weekly. I learned that there is a solution, and that has never happened to me since. What seemed to be an impossible situation for me to get out of turned me into the person I am today. I like to say, “When life is 170 pounds of pressure holding me down, if I keep fighting, eventually I will end up on top.”

It seems more and more women are being assaulted, attacked, and/or raped these days, and the attackers are becoming more and more bold. Is it really becoming an epidemic for women?

JG: I guess you could say that. It seems to occur in the news more often these days, but that’s not to say it hasn’t always been there, and

Runhers: Briefly, tell us how you got started in the field of martial arts and, more specifically, in your passion to provide women self-defense education and training/techniques?

Jennifer Gray: I never really knew what martial arts was until I met my fiancé. I was 24 and snagged this great guy, who happened to be the owner and lead instructor of a martial arts school. A few weeks into our relationship, he invited me to try a class. At the time, I was

6 • ClubRunning F a l l / W i n t e r 2 0 1 2

www.Bigstockphoto.com

RRCA.org

Ultra-lightweight running apparel

Own the Trail!

100% Made in the USA Permanent Wicking Fabrics Ask About Club Discounts

Made in California since 1993

www.raceready.com 1-800-537-6868 RaceReady athlete Marty Wacker in Vail, CO

Health & Safety Spotlight

Personal Safety continued we are just now hearing more about it because women are speaking out more. Studies show that fewer than 50 percent of women who are raped file a report because they are scared or think it is their fault. On college campuses, recent studies are suggesting that up to 90 percent of rapes are unreported. The crime rate is going up, and our city is growing, so the number of attacks rising is to be expected.

As you know, most of our women are trying to lead as active a lifestyle as possible. We encourage thinking safety all the time. What are some of the main things women should focus on as they go about their day?

JG: Predators are looking for the easiest, weakest, unsuspecting target. Look at everyone you see.

Make eye contact. Don’t look away if some guy is checking you out. We are women, and we have a death stare. Use it—it works every time. They don’t want you to know they are looking at you, and most of the time we put our heads down and turn away because it is uncomfortable. If it’s uncomfortable, it’s inappropriate. When you boldly look them in the eyes and give them a little look that tells them, “Hey, I see you, Creeper,” they look away every time.

We mentioned some running-specific tips for women in a recent post—there have been recent attacks on women in the community who were running alone at night. Here were our tips: • Think safety before you run; • Be smart. Common sense really does go a long way when it comes to safety; • Run with a friend(s); • Be completely aware of your surroundings, and run in open areas; • Let people know exactly where you are running and for how long; • Don’t run with your music at night; • Run in well-lit and familiar areas; • Carry your phone; and • Wear bright reflective clothing.

What else would you advise them to be thinking about?

8 • ClubRunning F a l l / W i n t e r 2 0 1 2

JG: The assailant’s objective is to find an unsuspecting target, subdue them, exhaust, and then carry out the assault. If you are being attacked, it is probably not the first for the attacker. You deplete your energy by kicking, screaming and fighting to get away, and he expects that. If you can get away, that is the best outcome. However, if you can’t, there is a strategy to employ here, as well.

In the program I teach, we use what is called the “False Surrender.” Once the assailant has us on the ground, the last thing you want to do is freak out. Stay calm, breathe, and say, “I give up; I will do whatever you want.” At that moment, the attacker thinks, “OK, she’s done fighting,” and he changes his approach. He no longer has to fight to hold you down. That’s when we take advantage of that time while his thought process is changing to execute an escape, joint lock or a choke hole to put him to sleep. So you really have to get into the mind of the attacker and use his motive against him. It’s very empowering knowing you can choke someone to sleep with your legs by using proper technique.

Is there anything else you would want us to know?

JG: Be prepared for anything. Know that there is a solution out there, and you are worth defending. You can avoid being a target, and you should.

We shouldn’t have to be scared every time we walk out the door or go jogging at night when it’s cooler. Women always will have a disadvantage against a man. Ignoring the facts does not make you less of a target. Level the playing field and learn how to defend yourself today.

Education and having a plan [are] vital to your safety.

Reprinted with permission from www.runhers.com

runhers is a dynamic and creative women’s lifestyle organization for women of all ages and abilities. It is built on the belief that women must move to live a healthy, balanced lifestyle. If you can imagine a better you, we can help you create it. Through the runhers and walkhers lifestyle, we’ll help you be the best you with our lifestyle programs, trainings, creative forums, entertainment & amazing events. runhers’ purpose is to surround you with incredible information, support, and a host of lifestyle solutions as you create your life, your way. Learn more at www.runhers.com

RRCA.org

www.Bigstockphoto.com

JG: I would agree, and most importantly, if they are running at night or early in the morning when it is still dark, find a running buddy. Runners get attacked from the back because the assailant knows you can’t see them—it’s one of the most common ways an attacker subdues his target. I would also recommend taking a self-defense class to know how to defend yourself before going out in the dark alone. Self-defense starts way before the attack.

Attacks happen many times without warning. If the unspeakable ever occurs, how do we keep our heads about us, and what are a couple of things we must remember?

Health & Safety Spotlight

Running Strong on the Paleo Diet

By Marie Spano, MS, RD re you tempted by the promises of the Paleo diet? If it worked for your ancestors, who hunted and gathered their own food, then the modern-day version of this diet may be right for you, too. The philosophy of the Paleo plan is simple: We should eat a diet that we are genetically adapted to.

Therefore the bulk of your diet should comprise fresh fruits and vegetables, lean meats, and seafood.

Eat like your ancestors from thousands of years ago and you’ll consume considerably less saturated fat, salt, alcohol, sugar, and carbohydrates than from our typical Western diet.

You’ll also eat more of several nutrients that

A

many of us fall short on: fiber, certain vitamins and minerals, and omega-3 fatty acids. And though this eating plan contains fewer carbohydrates, you can run well and get the nutrients you need with some careful planning.

The authors of the Paleo diet suggest eating like a caveman 80% of the time will improve your health. And it will. After all, you’ve just cut out all alcohol, junk food, overcooked foods that contain potentially cancer-causing compounds, and a number of other foods that may bother your gut. And with the 80% rule, you can adapt this diet to fit your sports performance needs.

So, how do you run on the caveman? Plan

your carbohydrate intake before, during, and post-race. Decades of research indicate that you’ll run better if you give your body its preferred source of fuel—carbohydrates. You can do this by loading up on lower fiber fruits and starchy vegetables pre-run (baked potato, anyone?), applying the 80% rule during your long runs and consuming the gels, sports drinks, and other carbohydrate-electrolyte–rich products you need to keep going, and then eating a healthy fruit-and-vegetable–rich meal after you finish. (Don’t forget the protein in this post-race meal to help build and repair muscle.)

If your calorie needs are high, you may find that you need to eat more food to maintain your weight and performance, but it can be done (especially since this diet does allow limited quantities of nuts and oils).

And finally, how can you ensure you are meeting your nutrient needs (calcium and vitamin D in particular)? This is one controversial point about the Paleo diet, but nationwide survey data indicate that most Americans aren’t meeting their nutrient needs with their current diet. To be sure you’re getting what you need, eat a wide range of foods and carefully eat the bones in some fish (your ancestors probably did this!)—you’ll get more calcium and vitamin D. And go ahead and apply that 80% rule and pick up calcium and vitamin D–fortified milk, soy, almond, rice or coconut milk.

www.Istockophoto.com

Reference: Am J Clin Nutr 1994; 59:1238S-41S.

10 • ClubRunning F a l l / W i n t e r 2 0 1 2

Marie Spano, MS, RD, CSCS, CSSD is one of the country’s leading sports nutritionists. She combines science with practical experience to help Olympic, professional, and recreational athletes implement customized nutritional plans to maximize athletic performance. Spano is the sports nutrition consultant at Competitive Edge Sports and runs Spano Sports Nutrition Consulting.

RRCA.org

RRCA Member Spotlight

Conquering Your Greatest Opponent: Yourself

By Mitchell Garner, RRCA Vice President n July 12, 2012, I attended the United States Olympic Hall of Fame (“HOF”) Induction ceremony in Chicago.

Among the inductees to the Class of 2012 was Dan O’Brien, an American Olympian who won the gold medal in the men’s decathlon at the 1996 Atlanta Summer Olympics. O’Brien’s journey to his gold medal at Atlanta serves as inspiration for all of us.

In 1992, O’Brien was widely regarded as the best decathlete in the world and was favored to win the gold medal at the 1992 Barcelona Summer Olympics. He suffered a monumental setback, however, in the eighth event, the pole

Olympic gold medal, and in 1996, he fulfilled that dream. He made the U.S. Olympic team, competed in Atlanta, and won the gold medal in the men’s decathlon convincingly.

We ordinary runners would be well served to take inspiration from O’Brien’s story, especially when we’re running in a race and reach a tough patch. On Aug. 12, exactly a month after the HOF ceremony, I was standing on the men’s Olympic marathon course at the London Olympics with fellow Ann Arbor Track Club members Gary Morgan and Behnam Kamrani.

We marveled at the speed with which each runner passed us en route to the finish line. At one point, we noticed that “Yet those persons are happy and poets sing of them two of our renowned Amerwho conquer with hand and swift foot and strength.” ican marathoners, Ryan Hall and Abdi Abdirahman, —Pindar, Greek poet, 500 BCE had dropped out of the race. vault, at the American Olympic Trials in June We later learned that each had sustained an in1992. After passing at the first four (lower) jury—Hall to his hamstring and Abdirahman heights, he entered the competition at 15 feet, 9 to his knee—that was serious enough to warrant inches and failed to clear the bar on all three dropping out of the race. I cannot say whether attempts. As a result of his “no height,” he failed they should have persevered and not dropped to score any points—a deficit he couldn’t over- out. Clearly, with no chance of winning a medal, come—and didn’t make the 1992 U.S. they were thinking about their livelihood as proOlympic team. fessional runners and the specter of not being Most ordinary people would have been able to compete in future races if they aggravated devastated by this setback and given up. O’Brien, their injuries by continuing. however, is no ordinary person. In his acceptance The Olympics are different, though. We speech at the Olympic HOF Ceremony in saw runners from other countries who had no Chicago, he spoke tearfully about the disap- chance of making the podium but, unlike Hall pointment he battled during the four years and Abdirahman, were able to persevere and finbetween the 1992 Barcelona Summer Olympics ish their marathon long after the top runners and the 1996 Atlanta Summer Olympics. He had crossed the finish line. Some were jogging. struggled to turn the lemons of disappointment Some were limping. Some were even walking. into the lemonade of motivation. He had to Still, they finished, and the throngs of spectators conquer his greatest opponent—himself. He along the course applauded them for making the never gave up on his dream of winning an effort to conquer their pain and finish the race.

O

The effort of these less renowned runners reminded me of a story about John Stephen Arkwari, a Tanzanian runner who competed in the men’s marathon at the 1968 Olympics in Mexico City. In the early evening on Oct. 20, 1968, as the sun dropped below the horizon, Arkwari painfully hobbled into the Olympic Stadium—the last runner to finish the men’s Olympic marathon. He was in bad shape but still able to make progress in what I call the “survival shuffle.”

The winner of the marathon, Mamo Wolde of Ethiopia, had already been crowned, and the victory ceremony was long finished.

Hardly anyone was left in the Olympic Stadium to witness Arkwari’s finish. Bud Greenspan, the renowned Olympic documentary filmmaker, noticed Arkwari agonizingly finishing and walked over to ask him why he had continued the grueling struggle to the end when he had no chance of winning a medal. The young man from Tanzania answered softly, “My country did not send me 9,000 miles to start the race. They sent me 9,000 miles to finish the race.”

It is said that effort is the commitment in seeing a task through to the end, and not just until we are tired. Life presents us with many difficult challenges. To overcome these challenges and get to the finish line of our race, we should always give our greatest effort. Like Dan O’Brien and John Stephen Arkwari, we have to conquer our greatest opponent—ourselves.

When we do so, we will be happy, and poets will sing of us, too.

This article first appeared in the Ann Arbor Track Club’s newsletter, The Streak. Reprinted here with permission.

The Bridge of Narcissus

By Mark Miller almost came to a stop; I had little choice.

Over 5 miles into the Fort Worth Mayfest 10K, as I was working to close the gap with the runner ahead of me, the course crossed a bridge. An obstructed bridge—obstructed by walkers. Shoulder to shoulder and many rows deep, they formed a no-passing zone.

You see, the event’s 5K and 10K races started and finished together, with the 10K course taking a detour before rejoining the 5K route for the final 2 miles. That resulted in the lead 10K runners having to work, weave, and squeeze through a dense pack of 5K walkers on the way-too-tight Trinity Trail. For much of the

I

RRCA.org

time, the 10Kers could slide over into the grass beside the trail and get by. That is, until we came to the bridge.

At the bridge, there was no option to step to the side, as on each side was a steep drop into the murky waters of the Trinity River. (It was a hot day, but not hot enough to make that sound like a good idea.) My progress halted. I began gasping, “Excuse me”—I resisted the desire to say something more pointed—while elbowing my way through the crowd. Sure enough, I crossed the bridge quickly and was able to continue my unsuccessful pursuit of the next runner. Upon finishing, I wasn’t upset.

My time was lousy anyway, and a few seconds lost at the bridge made no difference.

Scenes like this have become common, as greater numbers of events have 10Ks and 5Ks, as well as marathons and half marathons, finishing together, merging the front of one pack with the back of another. The result is frustration from the latter group and annoyance from the former.

The problem is largely an outgrowth of the popularity of road racing. Each year, race participation continues to grow and eventually race courses that were once adequate become crowded beyond their breaking point. continues next page

F a l l / W i n t e r 2 0 1 2 ClubRunning • 11

RRCA Member Spotlight The poet Ovid wrote the story of Narcissus, who gazed into a reflecting pool and fell in love with his own image. A funny thing happened, though, as he looked ever more intently into his reflection. As he drew nearer, his reflection would evade him. The more he longed for himself, the more he lost himself, and eventually, unable to leave the presence of his own likeness, he died.

That’s the way pride works. That’s the way my pride works. And does it ever work!

My pride just kills me. It seems strange to cast pride in such a negative light, largely because the word has lost its impact in modern English. We tell someone, “I’m proud of you” when we really mean, “I’m happy for you.” We say, “Take pride in your work” when we actually mean, “Show integrity in your work.”

In its original context, pride is akin to arrogance, vanity, or conceit. In this sense, pride is always unseemly, always distasteful, and ultimately, destructive. And it’s all over me.

I am a fan of the popular “I Am Second” movement that encourages people to put God and others ahead of themselves. The message populates books and billboards. I even have the

little plastic bracelet. Liking the idea and living the ideal are two different things. Merely liking an idea is cheap and easy, akin to “liking” a Facebook page. Practicing the ideal is immensely harder and can be terribly painful.

Much as we discover during a challenging workout, it hurts to change. As we find after the workout, we’re better because we hurt; improved because we are changed.

We all desire clear race courses to pursue our goals, unobstructed by crowds. Hopefully race organizers and racers can work together to find solutions while remaining respectful of and courteous to all participants, fast and slow.

Moreover, I hope that even as I aim for first place in foot races and other pursuits, I am able to step away from the bridge of Narcissus long enough to remember than I am at my best when I am second.

Mark Miller was the RRCA’s 2010 Club Writer of the Year. His home club is the Lake Grapevine Runners & Walkers in Grapevine, TX.

RRCA Members ‘Doing Good’ e know that running raises millions and millions of dollars every year for charitable purposes, from disease prevention and awareness to helping animals in shelters to supporting athlete development and so much more. In this new section of Club Running, the RRCA will feature stories from around the country of RRCA members “doing good.” Doing good goes beyond just raising money for charities. Doing good promotes running locally while engaging runners in civic involvement to improve communities and the quality of life in those communities. In this feature debut, the RRCA congratulates the Spa Pacers in Hot Springs, AR for Doing Good.

More than 25 Spa Pacers members participated in the 2012 Great American Greenway Clean Up on the Hot Springs Creek Greenway Trail. This clean-up project was a joint effort by the City of Hot Springs, the Hot Springs/Garland County Beautification Commission, the Hot Springs Friends of the Parks, and the Hot Springs National Park Rotary Club.

W

Do you have a Doing Good story about your local running club or event that you’d like to share? Send your story to share@rrca.org

Cindy Baswell

There are a few issues at play. Course design is one: Having two race distances finish together is a matter of convenience for race organizers (fewer street closures, less police presence required), but an obstacle to racers (35-minute 10Kers and 35-minute 5Kers competing for limited space).

More important and more personal are the issues of selfishness and entitlement. I’ve witnessed members of both groups—the backof-the-packers being passed and the front-ofthe-packers trying to pass—express frustration at each other (I’ve only witnessed this, you understand …). Both parties feel that they’ve paid their entry fee and have the right to be there, regardless of how it impacts anyone else.

Been there; guilty.

The presumption that others should clear the way is ubiquitous and not limited to crowded race courses. Have I not had similar feelings at work … in rush hour traffic … in line at the grocery store? Surely my time and my agenda are just a shade more important than anyone else’s, right?

I am, at times, a modern descendant of Narcissus, the figure from Greek mythology.

2012-2013 RoaDS The RRCA is pleased to introduce its newest class of Roads Scholars. Congratulations!

Scott Bauhs

www.PhotoRun.NET

Bauhs mostly flew under the radar through his high school career at San Ramon Valley High School in Danville, CA, but peaked at the very end of his career with a 2nd-place finish at the deep California state meet with a 9:09 PR in the 3200m. After graduation, Bauhs attended Chico State University where he won three NCAA Division II titles (10,000m, 5000m, and cross country) and set the NCAA Division II record at 10,000m (27:48).

Since leaving Chico, Bauhs has qualified for participation at the World Championships in the half marathon, cross country and in the 10,000m on the track. Despite Scott’s success, he fell victim to a tough running shoe contract market when he lost his contract with adidas following the 2011 season.

Bauhs’ 2012 season started with a big 1:01:30 PR in the half marathon, and he placed 3rd at the Aramco Houston Half Marathon, but injury problems left his London Olympic dreams unfulfilled. He is now looking to move to the marathon with a debut planned for this fall’s New York City Marathon.

“I am very pleased to accept the RRCA’s Roads Scholarship,” said Bauhs. “The RRCA is an amazing organization, having supported the sport for over 50 years, and to have them invest in my future is a great honor. RRCA’s support will be very helpful as I continue to train at tackl[ing] the marathon.”

Lauren Kleppin

www.PhotoRun.NET

Kleppin took her first steps into the running world under South Milwaukee Middle School coach Bob Dennis, falling in love with cross country in the 8th grade. She went on to compete for South Milwaukee High School under the guidance of head coach Stan Druckrey and eventually snuck her way onto the strictly divided men’s track team (for some quicker-paced workouts), gaining additional guidance from coaches Michael Gaynor and Paul Hiegel. The three coaches helped Lauren achieve an undefeated cross country season her senior year, capped by winning the WIAA Division I State Cross Country Meet and, in the process, breaking school records in the 1600m (5:02), 3200m (10:57), and cross country distances. The school district named her its Athlete of the Year 2006–07 at graduation.

Kleppin competed for the Colorado State University Rams under Bryan Berryhill for two years before transferring to Western State College and coach Jen Michel to complete her eligibility and degree. Mirroring her high school days, Kleppin ran undefeated in her senior cross country season until the NCAA National Cross Country Championships, where she placed 3rd for the second year in a row. Her season was highlighted by wins at the Oklahoma State Cross Country Jamboree, RMAC Championships, and NCAA Central Region Championships. On the track, Kleppin posted a time of 32:49 for the 10,000m at the Stanford Invitational, breaking the Division II national record. She graduated from Western State as a nine-time All American and a two-time MVP. She was also awarded the Paul W. Wright Athlete of the Year for 2011–12, holding school records in the indoor 3000m, indoor 5000m (16:10), and outdoor 10,000m.

Kleppin’s first post-collegiate races included victories in both the Hospital Hill Half Marathon (1:15:18) and the Garden of the Gods 10-Mile Run (1:03:03). She looks forward to besting these marks as she moves up to the marathon distance.

“I do not know where to begin in expressing both my excitement and gratitude in being chosen as a 2012 RRCA Roads Scholar,” said Kleppin. “This award provides not only some financial stability as I pursue my dreams as an athlete, but also value in the form of motivation, confidence, and excitement. To know that others involved in the sport of running see promise in my future personal endeavors and are willing to help support that in [the] form of this award will undoubtedly help push me in the crucial beginning stages of my post-collegiate career.”

14 • ClubRunning F a l l / W i n t e r 2 0 1 2

RRCA.org

ScholaR claSS ®

Brandon Bethke

www.PhotoRun.NET

Bethke started running high school cross country during the fall of his freshman year to stay in shape for soccer and baseball. By the time he started his junior year, Bethke had decided to focus on running, and it paid off. During his junior year track season, he ran 4:09 for 1600m and 9:02 for 3200m. As a senior, he was the California state cross country champion and ran three miles in 14:22.

Bethke started his collegiate career at the University of Wisconsin–Madison which he attended for three years. During that time, he won three individual Big 10 championships, was a part of two NCAA national championship teams, and was named 2008 Indoor Regional Athlete of the Year. During the summer of 2008, Bethke transferred to Arizona State University where he finished the remainder of his collegiate career. In his first year at ASU, he won the 2009 PAC 10 title in the 5000m, placed 4th overall at the NCAA championships in the same event, and had the fastest American collegiate time for 5000m with 13:27.79.

The following fall, he placed 7th at the NCAA National Cross Country Championships, which ranks as the highest male finish the program has ever had. His collegiate personal bests were 1:50.44 (800m), 3:42.82 (1500m), 3:59.85 (mile), 7:51.54 (3000m), and 13:27.79 (5000m).

Since graduating from Arizona State in May 2010, Bethke moved to Ann Arbor, MI to be coached by Ron Warhurst and train with the Very Nice Track Club, consisting of Nick Willis, Will Leer, and Craig Huffer. During that time, he recorded personal bests in every distance he ran, with 3:39.73 (1500m), 3:57.34 (mile), 7:51.34 (3000m), and 13:25.82 (5000m).

“I want to thank the RRCA from the bottom of my heart for my selection as a recipient of the 2012 Roads Scholars grant,” said Bethke. “This will help me immensely as I continue to pursue my dream of running professionally and representing the United States in international competition.”

Sarah Porter

RRCA.org

www.PhotoRun.NET

Porter began running as a high school freshman in the small town of Hockinson, WA and quickly became known as one of the best high school runners in the state. She won the 2A WIAA state championship cross country race her junior year and went on to compete in the Junior Olympics, placing 3rd at the national cross country meet and then winning several races on the track under the coaching of Bruce Flanagan of the Flanagan Clan Track Club.

Additionally, she was a three-time participant in the prestigious Border Clash race held at Nike headquarters in Beaverton, OR. Porter attended Western Washington University where, under the guidance of coach Kelvin “PeeWee” Halsell, she rewrote the record books, claiming school records in the indoor mile, 3K, 5K, and DMR (distance medley relay), as well as the outdoor 1500m, 3K, 5K, and 10K. A 13-time Division II All-American, her collegiate personal bests include 4:30 (1500m), 9:35 (3000m), 15:57 (5000m), and 32:57 (10,000m). She claimed the 2011 Division II 10,000m title in a meet record-smashing performance, and was the fastest woman collegian in any division that year.

Porter made her professional debut for ZAP Fitness in the 2011 USA 10-Mile Championship race, where she placed 5th in 55:01. She went on to place 2nd at the New York City Emerald Nuts Midnight Run and followed that up with two consecutive runner-up finishes in Ireland: a road 3K in Armagh, where she posted a new personal best of 9:24, and a 4K cross country race. During the spring of 2012, Porter ran new personal bests of 4:24 for 1500m in May, 15:49 at the B.A.A. Road 5K in Boston in April, and 32:37 in the 10,000m for an Olympic Trials qualifying time at the Portland Track Festival in Portland.

“I have been privileged to meet many professional runners over the past few years,” said Porter. “The Road Runners Club of America and other like-minded organizations make the pursuit of this passion possible. In a world where the distance runner is so often misunderstood, organizations like the RRCA reach out to say, ‘We understand.’ For that, and for the vast assistance that this grant will provide, I am deeply grateful.”

F a l l / W i n t e r 2 0 1 2 ClubRunning • 15

Continued from page 15

Jon Grey

www.PhotoRun.NET

Grey ran cross country and track at Kennard Dale High School in Fawn Grove, PA, setting three school records, including 4:18 (1600m), 9:11 (3200m), and 15:41 (5K cross country). He finished 2nd at the 2005 PIAA District 3 Cross Country Championships and 3rd in the 3200m at the 2006 PIAA State Championships.

His collegiate career began at the University of Oklahoma, where he finished 13th at the 2007 USA Junior Cross Country Championships and 5th at the 2007 USA Junior Outdoor Track & Field Championships 10,000m. In 2008, Grey transferred to the College of William and Mary, where he posted times of 8:07.79 (3000m indoors), 13:46 (5000m indoors), and 28:40.33 (10,000m). In 2009, he was 17th at the 2009 NCAA Cross Country Championships and in 2010 he was 5th at the NCAA Indoor Championships 5000m. In addition, he finished 1st in the 10,000m at the 2010 Mt. SAC Relays. He was a three-time All American.

Jon joined Team USA Minnesota in September 2011.

Alissa McKaig

McKaig grew up in Fort Wayne, IN. She’s a graduate of Concordia Luthern High School, where she lettered in both cross country and track. She was state champion in the 1600m as a senior and earned All-American status in the 3200m in 2004. She was 10th at the NCAA Cross Country Championships while at Michigan State and won the NAIA XC title while at Indiana Tech, graduating in 2011. McKaig has run 15:28 for 5000m on the track, 32:14 for 10,000m (both in 2011), as well as 1:14 for a half marathon.

After graduation, McKaig began to compete in marathons, though she has remained successful at the shorter distances. In 2010, she ran a personal best time of 2:37:39 in the New York City Marathon to earn herself a 20th-place finish overall.

In 2011, McKaig was a member of the U.S. bronze medal–winning team at the World XC Championships and represented the U.S. in the marathon at the World Athletics Championships in Daegu, South Korea, finishing 32nd in 2:38.23. At the 2012 U.S. Olympic Trials Marathon in Houston, she was 8th with a PR of 2:31:56, dropping 5 minutes from her PR set at the New York City Marathon.

16 • ClubRunning F a l l / W i n t e r 2 0 1 2

www.PhotoRun.NET

Since 1996, the Road Runners Club of America has awarded grants totaling more than $400,000 through its Roads Scholar® program. The program’s goal is to assist promising American postcollegiate runners develop into national- and world-class road running athletes. The grants awarded by the RRCA go directly to the athletes to support their running goals.

RRCA.org

COMMON DENSE!

We Could All Use a Little More

By Bob Schwartz

Having lived for five years in Boulder, I often experienced what others had told me about Colorado: If you don’t like the weather, just wait 10 minutes. I went on long runs where I’d begin layered with clothing under overcast skies with wind and frigid temperatures.

I’d finish the run wearing shorts and a singlet in warm temps under calm blue skies. My waist seemed to have more layers of excess clothing tied around it than there are energy gel packets strewn on the ground just past mile 20 of a marathon.

Similar to Colorado’s weather patterns, training advice can also change very quickly. As more studies arise and expert opinions emerge, it becomes easier to adopt the advice “If you don’t like the conclusion, then just wait a little. It’ll change.”

proach, known as “common dense.”

Call us crazy, stupid, unorthodox, or unconventional, but if we feel better doing something unsupported or refuted by medical science, then we’re going to keep doing it! It may not make scientific sense and others may feel we’re acting dense, but so be it. A full cool-down after a workout? Count me in despite the current belief that the simple act of breathing after a run may be a more-than-adequate cool-down. The old staticstretching toe touch before a run is useless and may even be counterproductive? I’ll keep on truckin’ and I’ll keep on touchin’! I may not have a physiology PhD or an orthopedic MD, but I can offer a common dense ID! Cross-training has little impact on my running? I’ll supplement my miles with the elliptical even if the people with the high IQs in white coats tell me it won’t prevent running injury or make me faster. Spot training doesn’t work, and core training may be completely unnecessary? I’ll keep be-

I’m going with a not-so-giant leap of logic here and concluding that soft feels better than hard.

I’m sticking with gentle terrain whenever possible …

Some of the earlier pearls of training wisdom are now labeled myths, half-truths, or simply misleading. In my running career I’ve seen more than waffle shoe soles, extra-short shorts, and cotton socks go out of fashion. Stretching, long slow distance runs, the 10 percent rule (increase in miles per week to prevent injury), the causes of muscle soreness, and core training have all been modified over time. Heck, the old daily training philosophy of “no pain, no gain” is now the more temperate approach to training of “no pain, no strain, all gain.”

I readily admit I’m no scientist as my school science fair projects weren’t much more scholarly than Does a basketball bounce higher when fully aired or when totally deflated? Or does ice melt if left out of the freezer and, if so, why? Thus, I relied on the exercise physiologists, the scientists, and the medical researchers to provide their advice regarding training methods and running. But as I kept up-to-date on the latest literature and studies, I couldn’t help but think of singer-songwriter Don Henley’s lyric “The more I know, the less I understand.” Time-honored training methods were often refuted by new studies or discovered to be unsupported by medical science. Even new studies on the same issues often yielded different conclusions. This was initially disconcerting until I concluded that other runners share my ap-

RRCA.org

lieving and work the abs to avoid the flab, thank you very much. It’s all common dense.

Along these lines, a time-honored tenet of running has been challenged, sending a ripple through the running community. An article by Gina Kolata in the July 18, 2011, issue of the New York Times refuted the view that soft running surfaces are better for the overall health of runners.

Through interviewing various exercise researchers, Kolata noted that no scientific studies provide concrete evidence that running on soft terrain is any better for a runner than running on asphalt or other hard surfaces. In essence, there were no grounds for soft ground.

This is where common dense comes in. Call me a dunce if the experts say otherwise, but I’m going with a not-so-giant leap of logic here and concluding that soft feels better than hard. I’m sticking with gentle terrain whenever possible until treadmill manufacturers begin advertising the benefits of their machine’s complete absence of a deck cushioning system and promoting that their belt is harder than rocks. Feel free to tell me my head is full of rocks, but it’s all common dense.

I know how my legs feel after gentle trail running and how they feel after a long run on hard streets. In the manner of the famous quote of Senator Bentsen to Senator Quayle in their vice presidential debate of 1988, “I’ve run on soft dirt. I

know soft dirt. Soft dirt is a friend of mine. Concrete, you’re no soft dirt.” Common dense!

Similarly, the act of stretching has undergone changes over time and challenges to its effectiveness. There’s the classic static stretching that begat active stretching, and there are proponents of ballistic stretching, passive stretching, and dynamic stretching. One school of thought is to stretch only after working out, and there’s the belief that stretching may not be at all necessary to prevent injury. Common dense says otherwise. Go ahead and tell me I’m crazy, and that scientifically it’s really not worth it do classic stretches before a run.

I’ll tell that you after 40 years of doing them and that with leg and back muscles in the early morning wound tighter than a violin’s E string, that first mile would otherwise have me resembling someone moving on stilts. In deep sand. I know it may be an antiquated approach, but that’s what good old common dense tells me as ingrained habits die hard. I’m fully aware of the current thought that a warm-up approach consisting of dynamic stretching (stretching muscles while moving them) may be useful. But the idea of doing lively hamstring lunges, butt kicks, and high knees at 5:00 a.m. while half asleep in the dead of winter on my snowy street isn’t something I’d be itching to get outside to do. I know my personal limitations, which common dense has taught me.

Abdominal crunches don’t really work? Been to a gym lately? Right or wrong, common dense abounds! Also, recent studies, such as the one reported in Kelly Bastone’s article “Running on Empty” in the May 2010 issue of Running Times, have concluded that forgoing carbohydrate before and during a long run can have beneficial effects.

Now we runners do a lot of masochistic things like hill training, repeat 800s, and miles and miles in a single bout. But don’t ever, ever try to come between runners and their bagels! Pasta lovers, unite! Call us crazy, but no matter what the potential benefits of training in a glycogen depleted condition may be, the choice of a prerun PBJ over, say, half a celery stalk isn’t going to be debated too terribly long. Common dense! Hand me that Pop Tart, please.

We’re a movement whose time has come.

My two cents says when in doubt, just use good old-fashioned common dense.

Schwartz is the author of the bestselling humor book I Run, Therefore I Am—NUTS!! and the newly released sequel I Run, Therefore I Am—STILL Nuts! Check it out at www.runninglaughsblog.com Reprinted with permission.

F a l l / W i n t e r 2 0 1 2 ClubRunning • 17

RRCA Awards Spotlight

RRCA National Running Awards

By Jean Knaack, RRCA Executive Director

Courtesy of Evan Thomas

In every issue of Club Running this year, we’ve featured our award winners from 2011. In this issue, we are pleased to congratulate our remaining award winner: the Annapolis Striders and its Outstanding Beginning Running Program.

As we wrap up 2012, the RRCA is currently accepting nominations for the 2012 RRCA National Running Awards. In 1971, the RRCA developed the RRCA National Running Awards to acknowledge the service and dedication of outstanding volunteers to the running community. Each year, club and event leaders around the United States are encouraged to nominate outstanding individuals for an RRCA National Running Award.

The outstanding contributors to our sport are recognized at the RRCA Annual Banquet and National Running Awards Ceremony. The RRCA provides a travel stipend and a free ticket for these deserving individuals to attend the banquet and awards ceremony. Find details about all the award categories, selection criteria, and online nomination form at www.rrca.org/services/national-running-awards

Outstanding Beginning Running Program, 2011

Annapolis Striders Beginning Running Program Annapolis, MD

The Annapolis Striders’ Beginning Running Program was started by Evan Thomas, who still runs the program. Thomas and his crew are getting ready for the 20th anniversary of the program, which he initiated as a way to “put something back” into the sport. The program evolved after he experienced a magical run of marathon finishes that culminated in qualifying for the Boston Marathon at the club’s B&A Trail Marathon in March of 1993. This convinced him that if he could reach that lofty goal, perhaps others could as well.

Bob Glover’s program with the New York Road Runners provided the foundation of the program and it continues to be integral to the current program. The program meets three times per week. The first week features 1minute runs followed by 2 minutes of walking.

18 • ClubRunning F a l l / W i n t e r 2 0 1 2

By the 10th week, the new runners will complete a 20-minute nonstop run. The real “graduation” from the program is the 5K runs put on by the Striders: The Women’s Distance Festival 5K and The Run After the Women 5K. These events are the “beginning” points for the graduates. In the 19 years of the program, all but two people who completed the program and then entered the 5Ks were able to finish their event.

Program participants receive presentations on many useful topics, including how to add distance safely, running form, strengthening exercises, cross training, nutrition, how to buy running shoes, running safety, heart rate monitoring, injury prevention and treatment, runner’s high, and how to keep running fun. In this latter category, Evan has excelled and uses a large collection of antics and apparel to keep the participants entertained and not thinking too much about the hard work ahead. He received coaching training at the Spokane RRCA convention and is a former Maryland state RRCA representative and three-time club president.

Crucial to the success of this program is

that graduates return and to speak to the current class about their experiences and/or act as mentors. These real-life success stories help the attendees see that there is light at the end of the 10-week tunnel.

The class also stresses the connection between the club and the RRCA national office, along with the programs and services available to RRCA members. Many of the post-class shirts have become collector’s items and all bear the RRCA logo. A photo of a recent class still graces the RRCA’s website.

The Annapolis Striders’ Beginning Running Program has been written up in Running Times magazine, the Annapolis CAPITAL newspaper, Metro Sports magazine (now part of COMPETITOR magazine) and Taste of the Bay magazine (Annapolis area general news). Over the years, class graduates have gone on to be integral Striders members, serving as race directors and on the board of directors. .

For the complete list of 2011 RRCA award winners, visit www.RRCA.org

Continued on page 20

RRCA.org

AND THEN JAMAICA CONQUERED ENGLAND

RRCA Awards Spotlight

Physically Challenged Athlete of the Year Award Category Established ast May, the RRCA board of directors elected to establish the sub-category of Physically Challenged Athlete of the Year under the umbrella category of annual Road Runners of the Year Award.

Nominees for this award must actively participate in running events with a verified disability. For this award category, the RRCA defines an athlete with a physical challenge as a male or female athlete racing in multiple events throughout the year without the use of a limb or combination of limbs (leg, arm). Athletes may race with or without the use of prosthetics. Athletes may race using a push-rim wheelchair. Physical disabilities also include dwarfism, blindness/visual impairment, spinal cord injury/wheelchair-users and cerebral palsy/brain injury/stroke.

The person with the disability may or may not be a member of an RRCA club. However, special consideration will be given if a nominee is a member of an RRCA running club. The general selection criteria for this award includes performances and accomplishments at events during the year; the types of events the person has participated in; and their

abilities. Under this person’s leadership, a club and/or event should see increased and continued participation of runners with disabilities.

Details about award categories, selection criteria, as well as the nomination form are at www.rrca.org/services/national-running-awards

Vicky Boyd

L

placement in those events. Participation in RRCA-member events is encouraged as the runner’s participation promotes the inclusion of other athletes with disabilities.

Additional selection criteria include someone who is a dedicated volunteer for promoting the sport to other runners with dis-

RRCA Race Shirt Contest Open

W

20 • ClubRunning F a l l / W i n t e r 2 0 1 2

test is sponsored by Sport Science, and the winning event will receive a prize pack from Sport Science.

Memphis Runners Track Club

e’re pleased to announce the 5th Annual RRCA National Race Shirt Contest. This is an opportunity to showcase your event from a slightly different angle. The RRCA is seeking shirts (long or short sleeve; cotton or performance) from 2012 events hosted by RRCA members.

Only one shirt per event is needed; size does not matter. A club hosting multiple events can submit entries from multiple races. The race shirt must have the RRCA logo on it to be considered.

All entries should be mailed to the RRCA national office at 1501 Lee Hwy., Ste. 140, Arlington, VA 22209 by March 1, 2013. Please include the name of the event, event date, location, host club, contact name, contact email, and contact phone number with the shirt.

RRCA national convention attendees will vote for their favorite shirt, and the winning shirt will be announced at the 2013 RRCA National Running Awards Banquet. The con-

2011 Race Shirt Winner Avenue of the Giants Marathon

RRCA.org

RRCA Championship Spotlight

ING Hartford Marathon RRCA National Marathon Championship

By Kelly “K2” Richards, RRCA At-Large Board Member

orning dawned cold, clear, and spectacular. At the starting line, skin was covered in goose bumps, trash bags, and several other interesting items that only runners would even consider wearing in public. The air was electric with anticipation and charged with the energy of 13,000 racers in the four events: marathon, half marathon, relay, and 5K. The races started at the State Capitol and finished just past the Soldiers and Sailors Memorial Arch in Bushnell Park in downtown Hartford. The marathon course made two different loops through the downtown before heading out of town through neighborhoods that paralleled to the river. The loops crossed each other, making the downtown area spectator friendly.

The early miles along the Connecticut River were especially beautiful. Fog was rising from the river; the trees were a multitude of

M

colors ranging from yellow to deep burgundy, the bright sunshine made everything sparkle, including the sculptures reflecting the life and values of Abraham Lincoln. The brick-arched bridge added to the picturesque New England scene. It was the perfect setting for runners to relax and settle into a pace.

The marathon course left downtown for a long out-and-back section. The spectators along this stretch were in it for a good time.

There were yard parties, cookouts, high-fives from the kids, and much cheering. The scenery remained gorgeous with every rich hue of autumn and cool temperatures. It was an ideal day for running.

Back in downtown, where the race finished, the crowd was large and rowdy. They could be heard long before they could be seen.

The finish line was around a corner just past the Arch so it came quickly—almost a surprise.

Suddenly, finally, the race was over. But for the

runners, the party was just beginning.

Recognized for its limited footprint, Hartford features a cup-less finish line. There was a 70-foot long drinking fountain known as a bubbler. Past the bubbler, racers were given a filled, reusable water bottle and snacks in a reusable bag. From there, medals were distributed, and then it was into the heart of the park.

Bushnell Park was a sea of orange, the color of the official race sponsor ING. There were tents, booths, vendors, entertainment, a jumbotron that displayed the finish line, and a beer garden that featured local craft breweries. The scene looked like what it was: a fall festival celebrating health, fitness, and the accomplishments of everyone who participated in the RRCA National Marathon Championship race.

2012 RRCA National Marathon Champions Open Male Abiyot Endale High Falls, NY (age 26, 2:15:34 CR) Open Female Hilary Dionne Charlestown, MA (age 27, 2:40:34) Male Master Sergey Kaledin Eugene, OR (age 44, 2:32:53) Female Master Maureen Terwilliger Guilford, CT (age 45, 3:03:09) Male Grand Master Martin Tighe Providence, RI (age 54, 2:41:12) Female Grand Master Connie Grace Hopewell Junction, NY (age 50, 3:05:11) Male Senior Grand Master Dave Martula Hadley, MA (age 67, 3:35:38) Female Senior Grand Master Ann Bell Spokane, WA (age 62, 3:55:22)

RRCA.org

www.Brightroom.com

www.Brightroom.com

RRCA Championship Spotlight continues next page

2012 RRCA National Marathon Champions Abiyot Endale, Open (left) Connie Grace, Grand Master

F a l l / W i n t e r 2 0 1 2 ClubRunning • 21

E L B A T S X A M BLADE-

op and you will st d se is m e b ill eed, w ur run, your sp ess, birthdays m yo a to e b ts p ill a w d a e thing cushioning Your social lif care about no s progressive It to t. u u o yo d ce te n vi vi in n e to be. being at ride. It will co want your daily running sho re g a u yo g in while giv thing you is shoe is every h T . g in n n ru t bu

L L I W E O THIS SH R LIFE. U O Y N I U R

RRCA Championship Spotlight

Oil Creek 100 Trail Runs RRCA National Ultra Championship

T

RRCA.org

largest and most exciting one yet, with 380 starters and 302 finishers in the three races: 50K, 100K, and the main event 100-miler which was the RRCA’s National Ultra Championship race.

RRCA president David Cotter and eastern director Mark Grandonico were in attendance on race weekend.

100-miler – 5 a.m. Start At 4:58 a.m., 141 participants stepped outside of Titusville Middle School race headquarters into a chilly 27º to await the countdown to the start.

Sub-22–hour runners received a goldplated finisher’s buckle and those who beat the 32-hour cutoff received an identically designed but two-toned gold and silver buckle. With 1.5 miles of asphalt bike path leading to the single-track trailhead of the (Ray) Gerard Hiking Trail, they had plenty of time to get some separation and find like-paced runners. Nick Pedatella of Boulder, CO was back to defend his 100-mile title against a fast group that included Shaun Pope (Akron), Bob Ayers Jr. (Colchester, VT), and Ashley Moyer (Oley, PA), who finished 2nd in 2011 to Jill Perry. (Perry was unable to defend her title due to the flu.) This race was particularly interesting to me as a few OC100 race committee members were in it, including spouses and aid station captains Adam and Katie Peterson (she’s the race’s volunteer coordinator) and aid station captain Tom Lane, who finished his first 100-mile attempt in 2010 just under the 32-hour cutoff time.

After the first of three 50K loops, Pedatella had run a blistering 4:53:55, the eighth-fastest Oil Continues next page

AND YOU

he race has a wild and tough 1860s oilboom-era theme, where runners either “strike oil or move on,” but it’s the family reunion atmosphere generated by the community and volunteers that drives the quick sellouts and keeps the runners coming back each year.

“The volunteers are what really makes this so special. No matter what part they are involved in, they welcome [you] with open arms. It’s like one huge family reunion that brings me back every year. The community throughout Titusville treats you like a superstar,” says two-time OC 100-mile finisher Roger Niethe of Lockport, NY. The races start and finish in Titusville, and participants cover 50K loop(s) through beautiful Oil Creek State Park, birthplace of the oil industry in 1859. The course is divided into four sections, the first (and shorter) two sections traverse the 13.9 miles to the southern Petroleum Center turnaround point via the western Gerard Hiking Trail.

Return sections 3 and 4 on the east side of “the valley that changed the world” are more challenging and are 8.8 and 8.4 miles long, respectively.

Generous cutoff times in the 50K and 100K races are perfect for those new to trail ultras, as well as ultra hikers. The race features climbs named after prominent local citizens and oilboom-era celebrities, such as college football legend coach John Heisman’s “Heisman Trophy Hill” and oil tycoon John D. Rockefeller’s “Rockefeller’s Revenge.” At the time of his death in 1937, Rockefeller was credited as the world’s first billionaire and the wealthiest American in history with an estimated net worth of $400–600 billion in today’s dollars.

This was the fourth annual race and the

S E D A L B / M O C .

KSWISS ING RETAILER N N U R L A C O RL

Shaun Pope, Open 2012 RRCA National Ultra Champion

AVAILABLE AT

Lee Ann Reiners

By Tom Jennings, Race Director

F a l l / W i n t e r 2 0 1 2 ClubRunning • 23

Creek 50K time ever, but still only had a 3-minute lead over Ayers, and a 10-minute lead on Pope. Top female Ashley Moyer was in 10th place overall and 34 minutes behind Pedatella. She had a comfortable 25minute lead over second-place woman Jessica Kennedy (Morristown, NJ).

In the first 14 miles of the second 50K loop—45 miles into the race— Pope started to narrow the gap on Pedatella and closed to within 7 minutes, and Ayers started to drop back. Kennedy gained some ground on Moyer in the women’s battle and shaved the deficit to 17 minutes even as Moyer moved into eighth place overall. At the end of the second 50K loop, (62 miles into the race), the temperature had risen to a beautiful and sunny 58º afternoon temp, and Pedatella (10:06) still led Pope (10:17) by 11 minutes. Moyer (11:20) had moved up to seventh overall, but Kennedy was just two spots behind and had shaved the 25-minute cushion to only 13 minutes. Both the men’s and women’s races were shaping up to be epic battles.

At the end of the third 50K loop, it was still a tight two-person race in both the men’s and women’s battles. Pedatella came through at 16 hours even, slightly ahead of Glen Redpath’s 2010 course record pace, and was still holding the same 11-minute lead over Pope. Moyer came through in exactly 18 hours, well ahead of Jill Perry’s course record pace. Moyer moved up to 4th place overall, and had closed to within a minute of Ayers in third place. However, Kennedy was in seventh overall and was keeping the pressure on, trailing by only 11 minutes.

All that remained was the fourth, 7.7-mile “going-home” loop through historic and barren Boughton Acid Works, a sulfuric acid-scarred terrain that vividly reminds the 100-milers that they were trail running in 1860s oil boom country. This short section featured a suspension bridge over Oil Creek—just as the 1860s residents of Boughton crossed on their way home from a day’s work at the acid works—and immediately led into the half-mile long, switchback-laden “Hill of Truth” at about mile 97. At this point, a light rain was falling, making the course even more treacherous in the dark.

It was on this final, short loop that Pope gave it all he had, averaging a blistering 9:38-mile pace and surging past Pedatella. Pope ran the short loop in 1:14, compared to Pedatella’s 1:35, crossing the finish line in 17:26:13, only 20 seconds shy of Redpath’s 2010 course record of 17:25:53. Pedatella finished his strong race only 9 minutes later, turning in the third-fastest 100-mile time ever, 17:35:30.

In the women’s battle, Moyer headed out of the final aid station strong and averaged an 11:33-mile pace to run the going-home loop in only 1:29, moving past Ayers into 3rd place. Kennedy slowed a bit,

Lee Ann Reiners

RRCA Championship Spotlight

Ashley Moyer, Open 2012 RRCA National Ultra Champion running this loop 16 minutes slower and giving Moyer the win in a course record-shattering 19:29:25, beating Perry’s 2011 course record of 22:09:50 by 2 hours and 40 minutes! Kennedy ran 19:56, the second-fastest women’s time ever and finished as 2nd woman (7th place overall) just 27 minutes back. Donna Utakis (Amherst, MA)—always a contender among the women—finished 3rd in 23:28, 20th overall.

Volunteer coordinator Katie Peterson had to drop out after 45 miles, but husband Adam completed his first attempt at a 100M in 31:34, while Tom Lane greatly improved on his 2010 time, finishing in 42nd place in 27:42.

Four runners finished their fourth consecutive OC100: Bob Combs, Richard Cook, Jim Harris, and Dan Young. Inspirational Paul Jenkins (Williamsport, MD) stayed on his feet the longest and took first place for the longest to persevere, posting a time of 31:47, beating the 32-hour cutoff time by 12.5 minutes.

2012 RRCA National Ultra Champions Open Male Shaun Pope Akron, OH (age 24, 17:26:13.6) Open Female Ashley Moyer Boulder, CO (age 24, 19:29:25.3 CR) Male Master Bob Ayers Jr. Colchester, VT (age 52, 19:42:35.9) Female Master Donna Utakis Amherst, MA (age 44, 23:28:03.7) Male Grand Master Claude Hicks Jr. Cincinnati, OH (age 52, 23:42:06.3) Female Grand Master Tammy McGaughey Chicora, PA (age 51, 27:15:39.5) Male Senior Grand Master Tom Green Columbia, MD (age 68, 31:27:52.8) For the complete rundown of 2012 RRCA National Champions, visit www.RRCA.org

24 • ClubRunning F a l l / W i n t e r 2 0 1 2

RRCA.org

RRCA National Championship Event Series The RRCA championship is one of the oldest distance running traditions in the U.S., dating back to 1958 when the RRCA awarded its first championship designation. The goal of the RRCA Championship Event Series is to shine a spotlight on well-run events and to promote the sport of running by recognizing the top-performing runners in the Open, Masters (40+), Grand Masters (50+), and Senior Grand Masters (60+) categories for both men and women.

In 2012, the RRCA Championship Event Series included 170 races at the state, regional, and national levels that attracted over 265,000 runners nationwide, making it the largest grassroots-organized, running event series in the United States. RRCA national and regional championship events receive sponsorship support from Gatorade, Sports Authority, and Coolmax. A complete event list can be found at www.RRCA.org/programs/rrca-championship-series

2013 NATIONAL CHAMPIONSHIPS RRCA Marathon Championship Kaiser Permanente Napa Valley Marathon Napa, CA — March 3, 2013 www.napavalleymarathon.org RRCA 10 Mile Championship Presidio 10 San Francisco, CA — April 21, 2013 www.guardsmen.org/presidio10/ RRCA 10K Championship Run for the Zoo Albuquerque, NM — May 5, 2013 www.rrcaconvention.org/championshiprace.html RRCA Ultra Championship Great Cranberry Island 50K Ultra Great Cranberry Island, ME — July 27, 2013 www.gciultra.crowathletics.com RRCA 5K Championship Woodstock 5K Anniston, AL — Aug. 3, 2013 www.annistonrunners.com/woodstock5k/ RRCA Half Marathon Championship Woodrow Wilson Bridge Half Marathon Mount Vernon, VA — Oct. 6, 2013 www.wilsonbridgehalf.com

F a l l / W i n t e r 2 0 1 2 ClubRunning • 25

Youth Running Shoes Fall 2012 Kids are settled back into the school routine, so that means it’s time for us to present our annual look at running shoes for the younger set. The athletic shoe companies have broadened their offerings of technical footwear products to support the kids who have adopted new exercise habits. We’ve looked at the breadth of running shoes for kids to train in and, just as with shoes for adults, it helps to know the characteristics of your child’s foot to determine which shoes suit them best. The range of offerings has never been better. These shoes have a variety of purposes, so consider that when evaluating them, as well as the possibility (or even probability) that one shoe may not meet all their running needs. The bottom line is to get the kids out there and let them run!

"%*%"1 "%*!&0/

&"2)&0

The adiZero line has now been translated into youth sizes. Its lightweight and more minimal approach is well suited to the needs of younger runners. Like the adult version, the upper has been thinned out to a minimal open mesh and is lightly supported by the Sprint Web, welded overlays that support without adding seams.

The midsole is a cushy layer of adiPrene EVA that envelopes the TPU Sprintframe (here a thinner plastic plate than the adult version) that’s shaped for stability as well as for energy return. Minimal amounts of adiWear carbon rubber in the high-wear areas complete the outersole, keeping the shoe light but durable.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Youth 3.5–7 Shape semi-curved Construction Strobel slip-lasted Adult Version $115

,30 The Blur33 2.0 is the first of the ASICS 33-series shoes to be adapted for children. The adult version features a deconstructed midsole for flexibility and improved feel for the road, while still providing good cushioning.

Those characteristics are well executed in the kids’ shoe, as well. The uppers are the same, too: open mesh and a framework of overlays to support the midfoot. The midsole has Gel cushioning in the heel and the same geometry as the adult version. The outersole is full-length AHAR carbon rubber with stitching at the toe (and also on the insole perimeter) for durability.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Youth 1–7 Shape semi-curved Construction Strobel slip-lasted Adult Version $100

0//+1

*%1

30& ,/4

The Pure Project has broadened Brooks’ focus on running shoes and the Kids’ PureFlow is the adaptation of the Pure series to the maturing foot. Here the upper is much the same as the adult version with slight tweaks to the overlays and a reinforced toecap. The midsole has been “tuned”—that is, the density has been reduced to approximate the bouncy feel experienced by heavier adults on denser foam—and it features the same 4mm geometry of the adult shoe. The outersole has been similarly adjusted with a little more rubber used here and there to enhance durability. Overall, the experience will be just about the same, thanks to the thoughtful design and execution.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Children 10.5–13.5; Youth 1–7 Shape semi-curved Construction Strobel slip-lasted Adult Version $90

26 • ClubRunning F a l l / W i n t e r 2 0 1 2

RRCA.org

&4

",".$&

*%1

The Minimus line has been dropped into the youth/kids/children size range. The Kids KT20, the Minimus 20 Trail for children, is visually similiar to the adult shoe. It has a large synthetic matrix with a small mesh over the rear two thirds of the upper, open mesh over the toes, and some additional overlays to improve durability. The midsole uses the same shaping and geometry, 4mm of drop from heel to toe, with just enough cushioning to protect child-sized runners. The outersole uses what seems to be a tougher rubber formulation and some extra stitching in the toe cap to extend the life of the shoe. Otherwise, it’s the same as the adult version. The performance and feel have been well replicated for younger runners.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Children 10.5T–Youth 3 (M,W widths) Shape semi-curved Construction Strobel slip-lasted Adult Version Minimus 20 Trail $100

*+&

*%1

*0

&("131

The Pegasus is Nike’s longest-lived running style and its best success story. This update closely duplicates the features of the adult model, reproducing its running performance for the younger set. The upper is an engineered mesh for breathability and support with a small synthetic saddle and heel overlay providing adequate reinforcement. The midsole uses Cushlon for its long-lasting cushioning and the geometry is designed to both stabilize the heelstrike and support a midfoot landing. The outersole is BRS 1000 carbon rubber that’s segmented for flexibility and textured for traction. The duplication of performance at this scale earned the Pegasus 29+ our Best Youth Shoe award.

YOUTH FALL 2012

Recommended for medium- to high-arched feel with neutral biomechanics to mild overpronation Sizes Youth 1–7 (M width) Shape semi-curved Construction Strobel slip-lasted, EVA Strobel board Adult Version $100

3-"

*%1

""1

The Faas shoes have influenced Puma’s entire running line, so it’s not surprising that the Faas 300 is the first to be extended into the youth range. The upper is both aesthetically and functionally familiar: closed mesh and synthetic overlays for good midfoot support with freedom and flexibility where the foot needs it. The midsole is a low-profile, single-density EVA that’s similar to the BioRide used in the adult version. It’s simple and effective.

The outersole is carbon rubber in the heel and blown rubber in the forefoot, both with a similar finish for improved traction. The result is a good blend of mobility and performance that’s useful for active children.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Children 12T–Youth 7 (M width) Shape semi-curved Construction Strobel slip-lasted

&&#/+

&",',&5

0".1*2*/.

The Realflex franchise has been adapted for smaller feet, making the same flexible ride and performance available to younger runners. Like the adult version, the children’s features fit and flexibility, thanks to Reebok’s shoemaking experience. The upper features no-sew welded overlays with open mesh underneath and forefoot overlays for a bit of support. The midsole features columns of EVA to cushion the ride, with only small strips of rubber in the high-wear areas of the outersole to keep the weight down.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Youth 3.5–7 (M width) Shape semi-curved Construction Strobel slip-lasted, EVA Strobel board Adult Version $100

"3$/.6

*%1

0/

0*%

*%&

The Ride has been one of Saucony’s best offerings in the Neutral category, so the fact that it’s now available in youth sizing is especially welcome. Though Saucony has achieved a reputation for its minimal approach, the Ride 4 is a traditional running shoe from materials to geometry. All this makes it a good pairing with last year’s award-winning (and more minimal) Kinvara 2. The upper on the Ride is open mesh with supportive overlays to securely wrap the foot. The midsole is a resilient EVA with ProGrid in the heel for proven durable cushioning.

The outersole is a traditional carbon rubber heel with blown rubber in the forefoot, both proven and well executed. The combination of durability and protection make the Ride 4 worth considering.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Youth 1–7 (M width) Shape semi-curved Construction Strobel slip-lasted Adult Version $100 CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at shuz2run@lightspeed.net.

Copyright © 2012 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

RRCA.org

F a l l / W i n t e r 2 0 1 2 ClubRunning • 27

5345 look across the landscape of running shoes for Fall 2012 reveals more product diversity than in any season of the past decade. The potential for confusion points to the need for education, and we cannot stress this message enough: Runners need to know what their feet are like and get the shoes that meet those needs. This knowledge is not static. Rather, it’s a constantly changing equation where factors such as fitness, injuries, aging, and weight gain/loss, among other things, affect where you are on the running continuum. And you must monitor the role your shoes play in that equation.

A

Two trends continue, both related to shoe weight. First, 20% of the shoes in this Review are new shoes—all of them in the Performance category—so we know that lightweight shoes are readily available. Second, more than 85% of the updated shoes are both lighter and a bit more expensive than the shoes they replaced. The maxim of the lightweight trend is apparently true: Less is more. That is, less weight costs more. The up-side is that the efforts to lighten these shoes have not compromised performance.

Some of the new shoes follow the path of lower-profile geometry, allowing even more running footwear choices. It has never been more important to know the characteristics of your feet and what footwear choices will work for your current fitness level and your biomechanics. It’s our hope that this Review will help you make great choices!

—Cregg Weinmann, Running Network Footwear Reviewer

American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com Athletics (Canada) www.athleticsontario.ca Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running www.rrca.org/publications/club-running Coaching Athletics Quarterly www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Get Active! www.healthclubs.com Greater Long Island Running Club’s Footnotes www.glirc.org Latinos Corriendo www.latinoscorriendo.com MarathonGuide www.marathonguide.com Michigan Runner www.michiganrunner.net Missouri Runner & Triathlete www.morunandtri.com Running Journal & Racing South www.running.net RunMinnesota www.runmdra.org RUNOHIO www.runohio.com Track & Field News www.trackandfieldnews.com USATF’s Fast Forward www.usatf.org USATF–New England’s Exchange Zone www.usatfne.org The Winged Foot www.nyac.org The Winged M www.themac.com Youth Runner www.youthrunner.com

28 • ClubRunning F a l l / W i n t e r 2 0 1 2

! $" )$ ) 5345 !! $

*## # + ,

),$' 0(

While History Never Repeats was a hit song for the New Zealand band Split Enz in 1981, that’s not exactly true in the saga of performance footwear. In fact, as Cregg Weinmann has shown in his reviews for you over the past 17 years, running footwear theories rise and fall in cycles of popularity.

In 2005, I visited the University of Cologne in Germany to see some of the research on the Nike Free. It was fascinating to learn about the science and research that were going into shoes designed to mimic running barefoot. And though this barefoot or minimalist running focus has become increasingly prominent over the last decade, this thinking has been around before. In fact, I remember my coach, Steve Pensinger, having us do 300-meter repeats, circa 1975, in bare feet on the grass oval at DeAnza Community College, specifically to build and strengthen our feet. And Cregg recently reminded me of Herb Elliott’s training with coach Percy Cerutty, who espoused natural form and running barefoot. In fact, Elliott was pictured running barefoot on the cover of Sports Illustrated in late 1958 and again in May 1960.

Lightweight or minimalist running shoes are here to stay. The innovations made in materials have enabled manufacturers to lighten shoes, even as their support and performance have been improved. It’s worth repeating that you must always factor your own fitness level and biomechanics into the process of choosing shoes. The lightest weight shoes aren’t necessarily the best for you.

Consider your needs as you read the reviews put together by Cregg Weinmann and the weartesters who diligently put new shoes through their paces. Our reviews are the starting point of your search for your perfect shoe.

Enjoy your running!

Larry Eder President, Running Network LLC

BEST SHOE

BEST SHOE

BEST SHOE

BEST SHOE

Neutral

Motion Stabilizing

Performance

Performance

F A LL 2 012

F A LL 2 012

F A LL 2 012

F A LL 2 012

'$$ ( !- ' # 43

( *% '#$+ &* # 8

1 , (( , ! )

* $#- '$ ' #+ ' 6

BEST NEW SHOE

BEST VALUE

BEST RENOVATION

FALL 2012

FALL 2012

FALL 2012

!1 -) 66

*"

( 683

*# ' !

=7

Reviewer: Cregg Weinmann Project Coordinator/Editor: Christine Johnson Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales: Running Network LLC, Larry Eder, President, 608.239.3785, larry@runningnetwork.com Publisher: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website.

This 2012 Fall Shoe Review is produced independently by Running Network LLC for its partner publications. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.

Copyright © 2012 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of Running Network LLC. Running Network LLC and its partner publications suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.

RRCA.org

)

*!! ' + , ) ,,,/'*## # # ),$' / $"

2448

2448

2443

2478

BEST SHOE Motion Stabilizing F A LL 2 012

( *% '#$+ &* # 8

.*#$

2453

+

!

"- 45

2443

,

! #

;:3 +5

2443

,

! #

4593 +5

2433 BEST NEW SHOE FALL 2012

* $#- '$ '

"# 44

2468

(

*'

$) $#

2443

(

'$

"%$ 8

2443

!1 -) 66 2;8

BEST SHOE

BEST RENOVATION

BEST VALUE

Performance

FALL 2012

FALL 2012

F A LL 2 012

1 , (( ,

- !

)

2433

.*#$

+

'

( $# 46

2443

*# ' !

=7

2473

*"

( 683

2443

BEST SHOE Performance F A LL 2 012

* $#- '$ '

#+ ' 6

2443

!1 *"*!*( 47 2473

!1 " *( 47 2468

'$$ ( -

:

2433

BEST SHOE Neutral F A LL 2 012

'$$ (

RRCA.org

$() 8

'$$ ( !- ' # 43

.*#$

+

# " 5

'

(*(= 5<

F a l l / W i n t e r 2 0 1 2 ClubRunning • 29

RRCA Training Tips

Working with Beginning Runners Adapted from www.RRCA.org unning is booming, and there’s no time like the present to improve your health, fitness, and lifestyle through running as a member of a running club. Around the country, the largest growing membership segment is new and returning runners. As you organize and lead beginning running programs for your clubs, keep the following information in mind to share with your runners.

Some people use their poor health or lack of fitness as an excuse to never getting moving: “I’m too out of shape to run!” But a new runner who is healthy—with no family history of heart disease, under 50 years of age, and within 20% of their ideal weight—probably doesn’t need to get their doctor’s approval before starting a running program.

If someone is 20% or more above the ideal weight for their height and age, over 50, or if they have any real or possible health problems such as heart disease, diabetes, hypertension, or joint and/or bone problems, they should consult their doctor before beginning a running program.

R

Setting a Goal Most beginning runners have a reason to start running. Often that reason is centered on health: feeling and looking better and getting out more. These goals provide the inspiration needed to get out the door for the first few weeks of a running program. Some new runners may be vague or undecided about their goals at the beginning of their running program. It’s OK to simply want to “feel better,” but in order to stick with it, establishing some concrete, specific goals is helpful. Here are some examples of goals to suggest to beginning runners: I want to jog for 20 minutes without stopping; I want to complete a 5K race; or I’d like to be able to play actively with my kids for 30 minutes without getting winded.

Train, Don’t Strain You don’t have to work “all out” to benefit from running. In fact, doing so may bring your running to a quick end. Getting in shape is not effortless, but it shouldn’t be exhausting either. Here’s how you can train, not strain: Take the “talk test.” Runners should be able to talk (but not sing or whistle) while running at training pace. When running faster, such as during a race or a speed session, talking should be an effort but you should not be totally winded.

Walk when needed. Many beginners feel that walking is “giving up.” Not so! Remind them that the key is to keep moving, even if you walk 90% of the time in the beginning.

Consistency is more important than intensity.

30 • ClubRunning F a l l / W i n t e r 2 0 1 2

Take water breaks. All year long, and especially in the summer months, it’s vital to stay hydrated before, during, and after running workouts.

Take a day off when needed. Beginners should not run every day. Every other day (3–4 runs a week) is plenty. A day off gives muscles a chance to rest and encourages runners to try other activities to keep their program varied and interesting. Don’t give up.

Plan Your Workouts Build mileage and running frequency gradually, with no more than a 5–10% increase in distance per week. Plan your run/walk intervals so you can build up to run a 5K without taking walking breaks. It may take a few weeks to train your body to achieve this level of exercise. Do not push yourself too hard, too far, or too fast, or you’ll wind up with extra sore muscles and potential injuries. Use the hard/easy system of training: follow hard training days (longer runs) with easier training days (shorter runs or slower pace). Be sure to build in off days for recovery.

Don’t be a “weekend warrior” who does all their running on the weekend but nothing during the week. The mid-week runs help with recovery from the long run. Warm up and cool down every time. Start each run with some easy jogging and finish the same way; better yet, use walking for both.

R

is for Recovery

• REHYDRATE Replenish the fluids lost during your run. Avoid consuming excess alcohol.

• REFUEL Consume higher-energy foods to restore muscle glycogen within 30-60 minutes post-run.

• RELAX Post-run is the time to relax muscles with gentle stretching and massage.

• REFRESH Soak feet and legs in cool water after your run. Ice areas of discomfort as needed.

• REWARD Spend some quiet time off your feet. A short walk later in the day promotes circulation and recovery. Wear comfortable shoes.

From www.RRCA.org/runners/getting-started

RRCA.org

Not every princess needs a magic carpet to fly.

5th Anniversary Disney’s Princess Half Marathon Weekend Feb. 22–24, 2013 Princesses, make all your Disney wishes come true on a 13.1-mile run through Walt Disney World ® Theme Parks. Since it’s the 5th anniversary race, you’ll run across more magic than ever, including an exclusive finisher medal.Your once upon a time is now!

Register at runDisney.com. ©Disney S&R-11-21770