Jean-Pierre Durrand, Photorun
Resource Guide 2012 $5.95
Volume 19, Number 2
4 Publisher’s Note
JeanPierre Durand, www.photorun.NET
8 Starting Blocks
12 Ashenfelter Inducted into National Distance Running Hall of Fame 14 2012 Spring Shoe Review 21 Book Report ASBA’s New Running Tracks Manual: Complete, Comprehensive, Easy to Use 22 Ten Tips for Running Better Cross Country 24 How Galen Rupp Got His New Mojo: The Last 100 Meters 27 The Most Dangerous Man in Running and the Book He Wrote Cover photos: Galen Rupp, 2012 London Olympics. Victah, Photorun.net and Rupp and Farah, Jiro Mochizuki, photorun.net
P u b l i s h e r ’s n ot e
Olympic years bring out the best in athletes It is late on a Friday evening as I am writing this publisher’s column for our Resource Guide. Your editor, James Dunaway, and I are working on the final pieces and designer Kristen Cerer will put the issue together this weekend. Even with the digital world that we live in, we are committed to providing you with four print issues a year (we post the issues digitally as well). For daily communication, we post features on american-trackandfield.com, and my blog, runblogrun. Runblogrun is more for the stories of athletics and american-trackandfield.com is about the art of coaching. I have spent most of the past year following the major meets and news of our sport. For me, the 29 medals won by the U.S. team need to be seen in the light of the long-term coach–athlete relationships that were key to many successes this past summer. From Alberto Salazar with Mo Farah and Galen Rupp, who went 1–2 in the 10,000m and Mo Farah came back and won the 5,000m as well; John Smith with Carmelita Jeter, Jason Richardson and Ryan Bailey; Bobby Kersee with Allyson Felix, Jenebah Tarmoh; and others. This summer I spent time with Rena Reider and Christian Taylor. It was fascinating to see how Reider and Taylor interacted at the Olympic Trials and the Olympics. On Friday, Sept. 7, 2012, in the Van Damme Memorial in Brussels, Belgium, Aries Merritt set a new world record in the 110 meter hurdles, running a stunning 12.80. Merritt got an adequate start, but flew when he went over hurdle 1, and between hurdles 4 and 5, taking control of the race. Looking up the video screen, and seeing he had a shot at breaking the record, Aries Merritt pushed himself to destroying the previous record of Dayron Robles, the 2008 Olympic champion, who had set a WR of 12.87 back in June 2008. Aries Merritt, the London 2012 Olympic champion, had put his name on the world record books for the the 110 meter hurdles with his time of 12.80. When asked about his goal for the race in Brussels, Aries said, “All I wanted tonight was to hurdle under 13 seconds.” He did way more than that, as he also went under 12.90, all the way to 12.80! Carmelita Jeter once told me, “You know, when I listen to my coach, I run so much better. I think I will listen to him this summer.” The success in Eugene and in London, and, for that matter, over the 14 meets of the Samsung Diamond League this past summer, had much to do with the long-term success of coach–athlete relationships. At American Track & Field, we celebrate and support your success daily, 365 days a year, and now, for 23 years. Thank you once again, for reading 5 years of American Athletics, and for the past 18 years, American Track & Field. Watch for our next issue in late October, celebrating 12 important coaches. (If you missed any of our Olympic coverage we will have pages linked with all our Olympic Trials and Olympic coverage, on runblogrun and american-trackandfield.com).
Larry Eder, Publisher
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Special Thanks To: Tim Garant, Alex Larsen, Tom Mack, Mary Atwell, Deb Keckeisen, Sydney Wesemann In loving memory of Violet Robertson, 1913–2003 www.american-trackandfield.com ph: 608-239-3785; fax: 920-563-7298 email@example.com American Track & Field (ISSN 1098-64640) is produced, published and owned by Shooting Star Media, Inc., PO Box 67, Ft. Atkinson, Wisconsin 53538-0067, Christine Johnson, President, Larry Eder, Vice President. Copyright 2012 by Shooting Star Media, Inc. All Rights Reserved. Publisher assumes no liability for matter printed, and assumes no liability or responsibility for content of paid advertising and reserves the right to reject paid advertising. Opinions expressed are those of the authors and not necessarily those of the Publisher. No part of this publication may be reproduced or stored in any form without written permission of the Publisher.
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Five Questions to
Alberto Salazar N
ot every great athlete can become a successful coach. But Alberto Salazar is an anomaly. Salazar was a great athlete, and he has become a successful coach. Detail-oriented to the nth degree, his concern for his athletes knows no bounds. Kara Goucher told ATF, after her 2007 World Championships bronze medal in Osaka, “Alberto prepares you so that you know you have done everything possible, so you can focus on the race.” Salazar’s relationship with Galen Rupp began ten years ago when Rupp was in high school. He wanted to see how far he could go, and Alberto was amazingly frank. Developing into a world class athlete, into one of the best in the world, would take dedication beyond imagination. It was during the developing coaching relationship that Alberto saw what he needed to do, how to get American distance runners to the starting line, where they could actually compete. Alberto Salazar used his cachet inside Nike and proposed the Nike Oregon project. In 2010, Rupp ran 27:10.4 for 10,000 meters, just under Meb Keflezighi’s American Record (AR) of 27:13.83. But Rupp didn’t get the AR. In the same race, Chris Solinsky did, becoming the first American under 27 minutes. Later in the summer Rupp broke his PR for the 5,000m. “Each year, I hope to improve,” he said in a press conference. In early 2011 Mo Farah joined Rupp as a member of Salazar’s Nike Oregon Project. Shortly afterward, Salazar confided in me his happiness at how well Mo and Galen were working together. Ian Stewart, UK endurance chief, was also pleased that Mo and Galen were training together. In 2011, Farah won a spectacular 10,000m at the Nike Pre. At the World Championships, Farah took silver in the 10,000 and won the 5,000, with Rupp performing at his best in both the 10,000 and 5,000. A few weeks later, Rupp became the second American under 10,000 meters, running a spectacular 26:48.00 in Brussels. 2012 has been a magical year. In the Olympic Trials, Rupp showed that he was ready, orchestrating the 10,000 until he took off with 800m to go and winning easily. In the 5,000, he registered his first-ever win over Bernard Lagat, coming back to overtake Lagat with 50 meters to go, thanks to a gutty last lap of 52.48. The Olympics showed that Alberto Salazar’s coaching, his attention to detail, was paying off. You will see the details in this issue. Farah and Rupp going 1–2 in the 10,000 meters has to be the high point of the program so far. Farah added an exclamation point by coming back to win a tactical 5,000m with a mad homestretch dash.
We caught up with Alberto Salazar between plane flights and asked him the following five questions: ATF 1.
How has your approach to coaching changed from when you started until now?
Salazar: It’s much more comprehensive, and I’m always trying to learn more from outside of the running world as well. If you just talk to other distance coaches, you find out that they don’t really know anything new. It’s the same old knowledge and ideas with small tweaks.
ATF 2. You told me once that Mo and Galen are just about perfect training partners. What makes them that? Salazar: They care about each other’s success almost as much as their own, so they are willing to sacrifice for their teammate.
ATF 3. Give us five lessons that high school coaches can learn from what you do with the Nike Oregon project. Salazar: • Gradual progression • Biomechanics is vital • Raw speed is vital • Sports psychology is vital • Strength training is vital
ATF 4. What do you love about coaching? Salazar: Helping my athletes achieve their goals and be happy, and ultimately I hope to have helped them to be better people.
ATF 5. You once said that your goal was to give American distance runners a chance to compete well in World and Olympic championships. Where do you go from here, with Galen Rupp taking the silver in the 10,000m? Salazar: We go forward and try and do it again, not only with him, but with other Americans.
Photo: Victah, www.photorun.NET
AND THEN JAMAICA CONQUERED ENGLAND
s ta rt i n g b l o c k s
Starting Blocks A
lberto Salazar has achieved rare, and possibly unprecedented, success as both a runner and coach. As a marathoner in the 1980s, he won three New York Marathons and one Boston. Then he was the top marathoner in the world. Now he may be the best distance coach. For all his coaching success in recent years, Salazar outdid himself in 2012. At the London Olympics his top runners, Mo Farah of Britain and Galen Rupp of the U.S., went 1–2 in the 10,000. Farah followed with a win in the 5,000. The London Games came after an impressive showing at the U.S. Olympic Trials, where Rupp won the 5,000 and 10,000, and Dathan Ritzenhein earned a berth in the 10,000. Salazar is so hot he should write a book. Actually, he has, with John Brant, who has authored many in-depth features on distance runners. The book, 14 Minutes: A Running Legend’s Life and Death and Life (Rodale, $25.99), was released before the Olympic Trials in June. The title refers to the length of time Salazar’s heart stopped beating when he suffered a heart attack at Nike headquarters in 2007 and miraculously survived. The content is less about how to coach than it is about Salazar’s obsession with the sport as both a runner and coach. Any fan or coach of the sport would enjoy the work. Salazar explores his incredible drive as an athlete and coach and also explains his religious side and mellowing approach to both life and running, understandable after his near-death experience. Still, there is an incredible drive that distinguishes him both as a runner and a coach, where he leaves no stone unturned in an effort to improve his runners. As he writes, “My runners work longer, harder, and—I believe—more intelligently and sustainably than any athletes on earth.” Salazar mentions drugs a couple times, asserting he never used them as an athlete or recommended them as a coach. The book drives home the importance of running to Salazar, who sometimes learned the hard way the difference between hard training and intelligent training. As Salazar writes: “I think about my runners constantly. Maybe even to the point of obsession. … I’m simply trying to pass along what I’ve learned from a lifetime in the sport and save [Rupp and other runners] from repeating my mistakes.”
Photo: Victah, www.photorun.NET
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Piling On by USADA For a guy who rides a bicycle, Lance Armstrong has a large profile in road running. When he jumps into a marathon, as he has in New York and Boston, it’s news. His LIVESTRONG organization, which raises funds for cancer research, is active in road races, including as a sponsor. But if the U.S. Anti-Doping Agency has its way, Armstrong won’t be running races any more. In August USADA recommended that Armstrong be stripped of his seven Tour de France cycling titles in addition to banning him from cycling and other sports, including any event sanctioned by USA Track & Field. Why the running ban? Armstrong is not an elite participant in the sport—he’s a 2:46 marathoner. He isn’t threatening to take prize money from anyone. His presence serves only to promote the event, highlight general fitness
and enrich charities. All are positive outcomes. The ruling followed Armstrong’s decision to not contest doping charges brought by USADA. The agency’s case was based on testimony of a dozen people who alleged they either saw Armstrong using banned performance drugs or were told by Armstrong about his drug use. Forget the arguments about whether USADA’s methods were fair or not. Those who believe Armstrong was a doper will feel the decision is legitimate. Those who believe Armstrong was clean will consider the case a witch hunt. At press time, the World Marathon Majors have banned Lance Armstrong from their events. It should be noted that the first event to ban Armstrong was the Bank of America Chicago Marathon, to be held on October 7, 2012.
Birthday Party Time There were two memorable milestone birthdays celebrated in style during the Olympic year. The decathlon turned 100, first contested at the 1912 Stockholm Olympics with Jim Thorpe earning the Gold medal. Thanks to Ashton Eaton, the modern-day Thorpe, and Frank Zarnowski, the foremost historian of the event, there was a special celebration of the event at the Olympic Trials in June in Eugene, Oregon. Eaton produced a world record of 9,039 points, thanks to marks such as 10.21 in the 100, 27-0 in the long jump, 46.70 in the 400 during a downpour and 193-1 in the javelin. Thanks to Zarnowski’s planning, there was a fitting celebration. All the living U.S. Olympic champs—Milt Campbell (1956), Rafer Johnson (1960), Bill Toomey (1968), Bruce Jenner (1976), Dan O’Brien (1996) and Bryan Clay (2008)—were on hand. In addition, Thorpe’s two living sons attended. The celebs formed an unofficial receiving line on the Hayward Field track after Eaton finished, shaking the new recordholder’s hand. “That was a really big deal,” said Eaton, 24, a 2010 University of Oregon grad. “Those guys represent the entire lifespan of the sport. They’ve kind of been there and done that.” Zarnowski, who published a 100year history of the event titled The American Decathlon Century: 1912– 2012 (The Decathlon Association, $40),
arranged for a photo exhibit of the event on campus and helped host a dinner with decathletes and sponsors. Zarnowski was also the PA announcer for the event. His concise, understated explanation of the situation before the concluding 1,500— Eaton needed to run a two-second personal best to set the world record— ended with the statement that Eaton would be running for himself, Hayward Field and the city of Eugene. He might as well have given the crowd—and Eaton—a stimulant. “As soon as I heard Zeke say that,” said Harry Marra, Eaton’s coach, “I knew Ashton would set the record. When he has a job to do, he does it.” The other birthday of note was No. 40 for Title IX, a 37-word amendment to the Education Amendments of 1972 that transformed women’s sport in America. Once women were granted an equal opportunity to sports in high school and college, the numbers and quality of athletes skyrocketed. The U.S. topped the medal table at the London Olympics with 46 Gold and 104 overall. The women accounted for 29 Gold and 58 overall. The situation was similar in track and field as the U.S. led the medal standings with nine Gold and 29 overall. The women, led by Allyson Felix and Sanya Richards-Ross, produced six Gold and 14 overall medals. Felix won the 200 before running key anchor legs for the victorious 4x100 and 4x400 relays. Richards-
Ross won the 400 and anchored the 4x400. There was another birthday event worth mentioning. Carl Lewis, in attendance at the Olympic Trials, was serenaded by the Hayward Field crowd on his 51st birthday.
Continued on page 10 Photo: Victah, www.photorun.NET
s ta rt i n g b l o c k s
How Ironic Can You Get? Oscar Pistorius of South Africa, the double leg amputee known as the Blade Runner, received a lot of attention for being the first person with a physical disability to compete in track at the Olympics. His presence in the 400 and the 4x400 relay were inspiring worldwide.
Yet there was also controversy within the sport that was downplayed during the Games. There has been analysis indicating that due to the dynamics of his prosthetic legs, Pistorius has a greater turnover rate than able-bodied sprinters—a big advantage. After Pistorius reached the quarterfinals in the 400 and final in the 4x400 in the London Games, he participated in the Paralympics in London. When he finished second in the 200 to Brazil’s Alan Oliveira, Pistorius commented that he couldn’t compete with the stride length and longer prosthesis of Oliveira. That got South African biomechanist Ross Tucker, who has coauthored The Runner’s Body (Rodale, $18.99) and cofounded sportsscien-
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tists.com, to thinking and analyzing. He found that, contrary to Pistorius’ claims, Pistorius’ stride in the final was longer than Oliveira’s. Tucker’s conclusion (with the author’s boldface): “The bigger issue is that of technology. The advantage for Oliveira tonight was NOT his stride length, despite Pistorius’ claims. The advantage was stride rate. And remember, this is the factor that Peter Weyand concluded gave Oscar Pistorius an enormous advantage over able-bodied runners who simply cannot move their limbs at the same rate, because Pistorius was able to achieve leg repositioning times that no able-bodied human ever could. That advantage is still in play, except now we have another runner who is benefitting from it, and possibly exploiting it even better than Pistorius.”
The Passing of a Cross Country Legend The news of Pat Porter’s death at 53 came with additional sadness. When the plane he was piloting crashed on takeoff July 20 in Sedona, Arizona, it also took the lives of his son, Connor, 14, and one of Connor’s friends. The presence of two teenagers brought back memories of a story Porter told on himself during his glory days of winning eight consecutive U.S. cross country titles from 1982–89. Porter was coming off an injury and possibly surgery. Either way, he had not been able to run for weeks. He took his first run back with a bunch of high school runners attending a camp where he spoke. They went longer and harder than Porter planned. The next day he was hurting, shuffling with sore muscles at the start of the morning run. The campers started chanting, “We trashed Porter.”
Photo: Giancarlo Colombo, www.photorun.NET
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Bell Lap — Kudos to Jon Drummond. The former Olympic 4x100 relay Gold medalist, once known as the Clown Prince of Track & Field, coached the U.S. men’s and women’s 4x100 relays, beset by problems in recent major meets, to medals. The women set a world record and upset Jamaica. The men made Usain Bolt and Jamaica work in finishing second. — Suddenly, the U.S. men have a strong contingent of 1,500 runners. Leonel Manzano finished second, and Matthew Centrowitz, the 2011 world’s bronze medalist, fourth in the 1,500 in London. In late August, ex-Oklahoma State runner German Fernandez, beset by injuries in recent years, ran an impressive personal best 3:34.60, finishing seventh after a strong final lap. Now that he has moved to Portland to train with coach Jerry Schumacher’s group, let’s hope he can attain the promise of his high school and Cowboy freshman performances—and stay healthy. — The track gods owe Morgan Uceny some good luck. Last year, when she was ranked #1 in the world in the 1,500, she tripped and fell in the final at the World Championships. Misfortune struck again in London with about 380 meters left. Uceny, positioning herself on the outside to avoid traffic, was tripped from behind and fell. This time she also suffered back and hip injuries that ended her season.
No one laughed harder at that story than Porter. A 4:29 high school miler, he made himself into a worldclass competitor with Joe Vigil’s coaching at Adams State. Porter remained in Alamosa, Colorado after graduation, thriving in the altitude, the isolation, the varied topography and Vigil’s counsel. As dedicated as he was to training, Porter had other interests. He liked riding his Harley, and on a pilgrimage to the Sturgis (South Dakota) Motorcycle Rally in 1988 before the Seoul Olympics, he made sure to get his mileage in before the daily ride. At a training camp before Seoul, he met high jumper Trish King and they later married. In addition to the eight U.S. cross country titles, Porter finished in the top-10 five times at the World Cross Country Championships, with a best placing of fourth. He also made two Olympic teams in the 10,000 and set a world 10K road record of 27:31.8 in 1983. He played Finnish great Lasse Viren in Without Limits, the 1998 movie about Steve Prefontaine.
Photo: Giancarlo Colombo, www.photorun.NET
Ashenfelter Inducted into
NATIONAL DISTANCE RUNNING HALL OF FAME By Jeff Benjamin
orace and Lillian Ashenfelter arrived at Fitzgerald’s 1928 Resturant in Glen Ridge, New Jersey on the 60th anniversary of Horace’s Olympic Gold medal and world record performance. Horace was to be inducted into the National Distance Running Hall of Fame. He reminisced not only about Jeff Benjamin (writer), Horace Ashenfelter (1952 Olympic gold medalist), Tom Fleming (2 time NYC his 1952 Helsinki Olympic permarathon champion) formance and other athletic exploits but also his fears. “When our team arrived in Finland, we had to take a train to Helsinki,” the 89-year-old legend remembered. “Our windows were painted black because we were travelling through a Soviet-occupied area, and we feared we’d be hit!” This was no hollow anxiety. 1952 was one of the “hottest” years of the U.S.–Soviet Cold War. Americans were fighting in the Korean Conflict, only miles from Soviet territory. Fear of nuclear holocaust was on the minds of millions worldwide, including the Olympic athletes. “Everyone knew what was going on, that there were conflicts going on between the two countries,” said Ashenfelter. Then he pointedly stated, “But not between the athletes!” Horace Ashenfelter, competing in the 3,000 meter steeplechase, was a true underdog. The greatest steepler of the time, Soviet athlete Vladimir Kazantsev, was the overwhelming favorite. However, recounting the race to an earlier interviewer, Ashenfelter said, “I didn’t even consider that I was the underdog. ... I was there to represent the United States, do my best and that was it.” After Ashenfelter surprised many by setting the Olympic record in his semifinal (8:51.00), the Soviets, who were competing in their first Olympics, instructed Kazantsev to run on Ashenfelter’s right side, forcing the Soviet to run extra steps, which suited Ashenfelter just fine. “I knew I was going to win,” Ashenfelter said modestly, as if it was just a fact. In the perceptions of the time, there were claims that Ashenfelter worked for the FBI, while Kazantsev had an unspecified KGB connection, a fact that fit nicely into the Cold War mentality. As the athletes entered the final lap neck-and-neck, Lillian Ashenfelter, sitting in the stands, felt she had to close her eyes until she heard loud cries from the crowd that would indicate the race was over. At the final water barrier, Kazantsev jumped and fell straight into the water, while Ashenfelter leaped angularly, clearing most of the water. Launching a furious sprint, he crossed the line first in 8 minutes, 45.4 seconds, a new world record and nearly 6 seconds ahead of Kazantsev. The crowd was delirious, and so was an open-eyed, happy Lillian. The Olympic champion returned home to Glen Ridge a national hero, and he would go on to break world records for the indoor 2-mile. From 1952 to 1956 he was the indoor 3-mile champion. He also won a silver medal in the 1955 Pan-American games, along with many AAU titles. In 1957, at age 35, Ashenfelter announced his retirement from competitive running. Now 89, he still gets out to jog, and a local Thanksgiving tradition, the Ashenfelter 8K Race, continues to be run by thousands in Glen Ridge every year.
SHOE REVIEWS: Motion Stabilizing—16 • Performance—17 • Neutral—18 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.
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
Welcome to the Running Network’s 2012 Fall Shoe Review
RUNNING NETWORK LLC PARTNERS
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
AWARD WINNERS BEST SHOE
F A LL 2 012
F A LL 2 012
F A LL 2 012
F A LL 2 012
Brooks Glycerin 10
adidas Supernova Sequence 5
KSwiss Kwicky Blade Light N
Saucony ProGrid Kinvara 3
BEST NEW SHOE
ASICS GelLyte 33
Puma Faas 350
Nike LunarGlide+ 4
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 Marathon Guide 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
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, email@example.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.
Running Network 2012 Fall Shoe Review—15
motion stabilizing adidas Supernova Sequence 5—$115 BEST SHOE Motion Stabilizing
F A LL 2 012
Round 5 of the Supernova Sequence features a few changes to a franchise shoe. The upper is breathable with soft, welded microsuede overlays, and synthetic leather at heel and toe. The lacing features a saddle-like design integrated with the logo stripes, but it’s decoupled near the bottom of the lace throat for better forefoot flexion. Adjustments to the last afford a better fit for a wider range of foot shapes. The midsole is the familiar, though reconfigured, adiPrene+, which provides a responsive feel to the forefoot. A slightly larger ForMotion unit in the heel provides a smoother ride, thanks to the heel bevel’s new sculpting. The ProModerator+ component has been dialed in to effectively support the sidewall. The outersole retains the proven Continental® rubber with blown rubber in the forefoot. Its combination of stability, cushioning, and size range earned the Supernova Sequence 5 honors as our Best Shoe in the Motion Stabilizing category. ”The fit was surprising. The foam molds comfortably around the ankle and the heel. The under-foot bounce also cushioned the impact well. I felt very pleased with the shoe’s performance.” Updates the Supernova Sequence 4 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6.5–15,16,17,18,19,20; Women 5–14 • Weight: Men 12.6 oz. (size 11); Women 10.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
Mizuno Wave Alchemy 12—$115
New Balance 1260 v2—$145
The Alchemy 12 continues to trade on Mizuno’s implied philosophy: Keep what works and make only incremental changes. One change that runners can celebrate here is a weight reduction of nearly 5%, a small move in the right direction. Round 12 continues with the same midsole and outersole, one of the most effective platforms from any company for runners looking for a stable, well-cushioned ride with good durability. The upper features a similar mesh that’s wide open, and the familiar saddle-like midfoot support has been pared back. The hinged top eyelet has been eliminated in favor of the mid-lace articulation seen in other Mizuno shoes, which flexes better with the foot and firmly holds the midfoot over the midsole. The roomy forefoot fit, gender specificity, and effective motion stabilizing performance will continue to please Alchemy wearers, both old and new.
The 1260 v2 updates the 1260 by visually blending the older design with the new and sprinking in some new technologies. The upper is a similar open mesh with repositioned overlays, but now features a welded saddle. The substantial heel counter secures the rearfoot, and the plush interior is lined with effective, moisture-wicking polyester and a soft layer of memory foam in the ankle collar. The midsole features the rubbery Stabilicore configuration, here reshaped for more effective stability, extending from the middle of the heel along the medial sidewall. A new crashpad layer of Abzorb foam and the N2 cushioning element introduced in the 1080 v2 are now used here to good effect, while substantially lightening the shoe. The durable outersole is blown rubber in the forefoot and Ndurance carbon compound in the heel, with effective forefoot flexibility. The overall ride, plush textures, and outstanding stability make the 1260 v2 worthy of your consideration.
”Good, solid shoe. Excellent fit, but a bit firm in the heel. Very stable, no concerns about the balance or support.” Updates the Wave Alchemy 11 • Recommended for: low- to medium-arched feet with moderate overpronation • Sizes: Men 7–13,14,15,16; Women 6–12 • Weight: Men 13.0 oz. (size 11); Women 10.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
New Balance 870 v2—$110 The completely redesigned 870 v2 is a great improvement. The upper is a breathable, closed mesh with both welded and traditional overlays for a secure fit. The lacing has been separated at each of the lower eyelets, improving flexibility. The textured polyester interior handles moisture, and the foam ankle collar provides a comfortable fit. The redesigned RevLite midsole and an EVA Strobel board give the shoe a springy lightness thanks, in part, to a crashpad layer sandwiched between the midsole proper and the foam layer on the lateral heel. Medial side support via the “fanned” medial post provides stability without feeling like a wall, noticeably improving heel-to-toe transition. The outersole adopts the blown rubber forefoot and Ndurance carbon heel of the 890, here expertly accomplished. The result is a stable, lightweight shoe with good cushioning to handle training miles and up-tempo running. ”Good cushion around the entire foot. Traction was good, and the wear was typical for a New Balance shoe. Light shoes, these felt good as far as weight is concerned.” Updates the 870 • Recommended for: low- to mediumarched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15 (D,2E); Women 5–12,13 (B,D) • Weight: Men 11.2 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board
Saucony ProGrid Omni 11—$120 The Omni 11 features its most significant changes ever. The upper has a similar open mesh, and a nicely padded tongue and ankle collar. The overlays have been reduced, but the full rand supports well and the medial side is shored up by the ArchLock anchor strapping device, which connects the lacing to the midfoot. The outersole continues with the carbon rubber heel/blown rubber forefoot, but the shank has been eliminated in favor of a more stable, full-contact bottom. It retains many characteristics the Omni is known for, but the reshaping of the midsole geometry pushes things in a different direction and is responsible for the improved ride and stability. The full-contact bottom design also reduces the heel-to-toe drop from 12mm to 8. The Omni 11 may require a period of adjustment, though the improvement in transition and the shoe’s stability are worth it. ”The fit was perfect and they were good to go out of the box. They felt lighter than last year’s, but just as stable.” Updates the ProGrid Omni 10 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15 (M,W); Women 5–12 (N,M,W) • Weight: Men 11.5 oz. (size 11); Women 9.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
Running Network 2012 Fall Shoe Review—16
”Great fit, like a gentle hug. Version 2 seems just as cushioned and even more stable than last year. My runs were great in the shoe!” Updates the 1260 • Recommended for: low- to mediumarched feet with moderate to maximum overpronation • Sizes: Men 7–12,13,14,15,16 (B,D,2E,4E); Women 6–12,13 (B,D) • Weight: Men 12.6 oz. (size 11); Women 10.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, PU Strobel board
performance adidas adiPure Motion—$110 Part of the new adiPure series of minimal shoes, the lightweight adiPure Motion has near-traditional geometry that serves its purpose: transitioning to even less shoe. The upper is a stretchy booty with a rubbery grid printed on for a bit of support and a minimal midfoot saddle. The lightweight saddle of stiffer materials (synthetic suede overlays and mesh) covers the sides of the booty and welded logo stripes secure it to the midsole. There’s not much protective material under the laces, so don’t overtighten them. The low-profile midsole has a stack height of 24mm and a heel-to-toe drop of 10mm which, with the reduced structure of the shoe, strengthen the foot while protecting it from the shock of impact. The multi-piece carbon rubber outersole is fairly low to the ground, flexes well with the foot, and keeps the weight down. In a nutshell, the adiPure Motion is a shoe for improving running efficiency and moving fast while doing it. ”Snug fit, though the thin upper makes it a little tricky to tighten the laces just right. The weight, flexibility, [and] low profile [let you] go fast without trying! They are great for speedwork and faster runs.” New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics, for faster-paced running and transitioning to minimal shoes • Sizes: Men 6.5–13,14,15; Women 5–14 • Weight: Men 7.5 oz. (size 11); Women 6.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
adidas adiZero Tempo 5—$110 This time out, the adiZero Tempo sports changes to its geometry that have made it lighter and a bit faster than before. The upper is a thin layer of mesh with welded film overlays. Minimal synthetic suede and synthetic leather supports give it both a flexible and breathable character. The midsole is low-profile adiPrene, with adiPrene+ in the forefoot. In the heel, the former ForMotion cassette has been replaced with a wedge of LightStrike EVA, which serves the same purpose: smooth the touchdown and curb overpronation. Medially, Round 5 now uses the ProModerator support to add stability to the foot in lining up over the midsole. The outersole has open areas and thin rubber pads just in the highest-wear areas to save weight. The condensed version of the story: a trim-the-fat, go-fast shoe with enough protection to keep you on the roads. ”A great, lightweight shoe for shorter, faster runs, especially in hot weather. Breathes well, feels good, nicely cushioned for a light shoe. Pretty good in support and stability. I love them.” Updates the adiZero Tempo 4 • Recommended for: mediumto high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (D,2E); Women 5–11,12 (B,D) • Weight: Men 7.4 oz. (size 11); Women 7.9 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted
KSwiss Kwicky Blade Light N—$135 BEST NEW SHOE FALL 2012
ASICS GelLyte 33—$100 The Gel-Lyte 33 harkens back, if only philosophically, to one of the most popular models in ASICS’ history, the Gel-Lyte. The thin, synthetic mesh upper is supported by welded overlays that provide just enough structure to keep the foot positioned properly. While spare, it doesn’t feel skimpy under the tongue or in the ankle collar. The resilient, single density Solyte midsole flexes well and cushions without hindering motion. The new sidewall sculpting aids in the flexibility. The narrow waist (where the midfoot narrows into the arch) provides lateral support to the fifth metatarsal bone, noticeable but not uncomfortable. The outersole is carbon rubber, but only where needed for durability (nearly half the sole goes without). Its light weight, sleek design, and excellent cushioning were responsible for the Gel-Lyte 33 receiving our award for Best New Shoe. ”They fit very well. I’m happy they have reduced pressure points with a smooth interior that feels great on my feet. They have better cushioning than expected. The best thing is they are really light and really fast!” New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics for faster-paced running • Sizes: Men 7–13,14,15 (D); Women 5–11,12 (B) • Weight: Men 9.8 oz. (size 11); Women 7.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
Mizuno Wave Precision 13—$110 It will come as good news to fans of the Precision that Round 13 is their lucky number. The midsole is the same AP+ blend that Mizuno has so effectively dialed in, and last season’s Wave plate remains. The effective outersole is unchanged—X-10 rubber in the heel and blown rubber up front—and the well-thought-out element of concentric rings positioned under the cuboid bone continues to accommodate the midfoot strikers. Most of the changes are in the upper where the welded support strapping has been replaced by synthetic leather and the hinged first eyelet has been eliminated. Instead, repositioned lace eyelets allow for some customization, and the lace throat separates in the middle for better articulation with the foot. Runners unfamiliar with the Precision are missing out on great cushioning and a light feel, as well as good durability from a real performer. ”Overall, a good balance of the different aspects of shoes. They are lightweight, but durable enough for day-in and day-out training. I like them. Good protection, good durability, and good ventilation.” Updates the Wave Precision 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14; Women 6–11 • Weight: Men 10.6 oz. (size 11); Women 7.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
Running Network 2012 Fall Shoe Review—17
The new Kwicky Blade Light N is the neutral version of the Kwicky Blade Light. They’re equals in every way but one: Here the midsole is a single density. The ride is a good blend of cushioning and responsiveness, thanks to the EVA Strobel board, GuideGlide, and midsole foam. The upper is an open stretch mesh for a flexible, seamless feel. A full-welded saddle secures the foot and there’s extra support from the thermoplastic device on the medial half of the saddle. The interior is cushy at the ankle collar, and the Ion Mask treatment keeps the shoe from absorbing extra moisture in all conditions. The outersole is carbon and blown rubber placed effectively only in the high-wear areas, providing durability without compromising flexibility. The mix of lightness, responsiveness, and performance earned the Kwicky Blade Light N a tie as our Best Performance Shoe. ”This is an extremely well-balanced shoe. My feet feel well-cushioned and even pampered, the shoe seemed to actually adjust to my foot while running. The fit and performance have been about as good as I have tried—and I have been running for quite a few years.” New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics, for faster-paced running or daily training • Sizes: Men 6.5–13,14,15; Women 5–11,12 • Weight: Men 10.1 oz. (size 11); Women 7.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
BEST SHOE Performance F A LL 2 012
performance Nike LunarGlide+ 4—$110 BEST RENOVATION FALL 2012
The LunarGlide series has been a welcome blend of straightforward stability and innovative solutions. Version 4 overhauls both the upper and the chassis, lightening up the shoe in the process. The upper is an engineered mesh—smooth on the interior and designed to maximize evaporation—while providing support where needed. The new lacing system extends the promise of Flywire more effectively, with new Dynamic Flywire strands that wrap the midfoot securely and gather in groups of three at the eyestay, providing continuous adjustment based on foot movement. In the midsole, the carrier foam has been pared down on the lateral sidewall to allow the Lunarlon to absorb shock more effectively, and the bottom of the carrier has been opened for better flexion. The cushioning, light weight, and variable fit earned the LunarGlide+ 4 our Best Renovation award. ”The shoe fits snugly and feels comfortable, and the interior is very smooth. The laces adjusted well to my foot. The cushioning was the best, a bit surprising because the shoe is very light.” Updates the LunarGlide+ 3 • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 10.5 oz. (size 11); Women 8.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel sliplasted, EVA Strobel board
Puma Faas 350—$85
Saucony ProGrid Kinvara 3—$100
The Faas 350 is the latest of the Faas shoes, and one of the most versatile. The upper is a closed, though breathable, mesh, and soft sueded overlays help the upper hold its shape but provide little more structure than that. The molding in the sole allows the foot to flex efficiently. Described as a racing shoe, it actually has more oomph to it. We say, with its light and highly flexible feel, it’s suitable for tempo runs or some shorter training runs. The midsole is Faas Foam, a very resilient and flexible EVA formulation. The ride is responsive with a good deal of proprioceptive feedback, and it features Puma’s lowest heel-to-toe drop: 6mm. The low-profile design makes it stable. The outersole is carbon rubber in the high-wear areas, and toughened and textured foam over the rest of the sole. The combination of lightness, fit, and especially the economical price earned the Faas 350 honors as our Best Value Shoe.
For such a low-profile shoe, the ProGrid Kinvara emerges in Round 3 with a highprofile reputation. The upper is a semi-open mesh supported with Flex-Film welded overlays and a synthetic leather toecap. The textured polyester interior and the foam lobes beneath the ankle have been retained as they effectively reduce weight and improve fit. The midsole features the same heel-to-toe drop (4mm) that’s been responsible for its success. Resculpting has improved the lateral release—the ability of the shoe’s heel to flex to the outside so the foot is discouraged from overpronating—and softened the ride a touch. The outersole is still carbon rubber on the heel and selected forefoot lugs, but it’s been redesigned to feel lightweight while providing a better touchdown. The outstanding ride, fit, and innovative use of new materials earned the ProGrid Kinvara 3 a tie as our Best Performance Shoe.
”Wrap the foot well and have a great low-profile feeling. They are light and tougher than they first appear. Great for faster running and even racing.” New Shoe • Recommended for: medium-to high-arched feet with neutral biomechanics, for fasterpaced, mid-distance running • Sizes: Men 6.5–12,13,14; Women 6–11 • Weight: Men 8.7 oz. (size 11); Women 6.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
”The Kinvara has been great for me. The new upper is better because it is so thin and light. The cushion is improved and it feels even lighter!”
BEST VALUE FALL 2012
Updates the ProGrid Kinvara 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15; Women 5–12 • Weight: Men 8.4 oz. (size 11); Women 7.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
BEST SHOE Performance F A LL 2 012
neutral ASICS GelCumulus 14—$110 The Cumulus has been upgraded in a number of areas. The upper features an open stretch mesh that conforms to and moves with the foot. The Discrete Eyelets from Round 13 are now two series of two pairs, with the top pair separate so the lacing both secures the foot and flexes well as the foot moves. The midsole is Solyte, here with wavy, articulated pods to absorb the shock and allow good flexibility. The outersole has been upgraded to AHAR+ rubber in the heel and blown rubber in the forefoot. The Guidance Line has been extended the full length of the outersole for better flexibility. Version 13 was a good shoe, adequate in some areas, good in others, and very good in some. Version 14 steps up to good in all areas, very good in comfort, and excellent in protection, making the shoe a better value despite its price increase. ”Felt light and fit very well. Impressed by the cushion, but more by the responsive feel. These should last well, even with my long runs.” Updates the Gel-Cumulus 13 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–13,14,15 (D), 7–13,14,15 (2E,4E); Women 5–13 (2A,B), 6–13 (D) • Weight: Men 11.7 oz. (size 11); Women 9.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board (heel)
ASICS GelNimbus 14—$140 The Nimbus has consistently showcased ASICS’ best cushioning technologies in their best executions, and Round 14 epitomizes that trend. In fact, the upper alone features so much technology that it almost deserves its own review. The interior is a luxurious blend of mesh and foam that cradles the foot. Though it looks a bit busy, the upper’s combination of stretch mesh and synthetic overlays both support and flex with the foot as each component has been dialed-in over the past several seasons. The Nimbus now employs the ASICS’ 33 Series’ Heel Clutching System to reduce unneeded material, making for a lightweight framework that improves support. The midsole is a firm formulation of Solyte that we found to be protective and resilient. The usual minor adjustments extend to the Guidance Line and reshaped Trusstic midfoot support, while maintaining the plush, but responsive ride expected of the Nimbus series. The outersole continues with the same effective rubber compound. ”Was surprised by the weight of the shoe. They feel much lighter than they look. The ride is very smooth, great cushion, flexes well. This is a very good shoe.” Updates the Gel-Nimbus 13 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–14,15,16 (D), 7–14,15,16 (2E,4E); Women 5–13 (B), 6–13 (2A,D) • Weight: Men 11.8 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board (heel) Running Network 2012 Fall Shoe Review—18
neutral Brooks Dyad 7—$110 The Dyad 7 is the latest round of a shoe for neutral-gaited runners who need a substantial foundation. It’s a bit heavy because it supplies both a stable base and ample cushioning. This time out, the upper is a new design, not merely cosmetic changes. The lacing is better articulated to fit well and move with the foot. The open mesh, though a bit different, still offers cooling ventilation, and a new, full rand offers better support. The midsole has been re-sculpted for better flexion, and now features the DNA cushioning element instead of the HydroFlow cassette of the last six incarnations. DNA’s adaptable and rubbery feel offers a smoother ride than did the HydroFlow. The outersole sports new flex grooves but maintains the midfoot pods that give the shoe its full-contact stability. The Caterpillar Crashpad that has been used in many of Brooks’ models finally debuts in the Dyad. ”The combination of fit, cushioning, and support is great. My runs are usually up to 45 minutes, but in these I feel that I’m just getting started by the end.” Updates the Dyad 6 • Recommended for: medium- to low-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 7–13,14,15 (D), 8–13,14,15 (2E,4E); Women 6–11,12 (B), 7–11,12 (D,2E) • Weight: Men 13.9 oz. (size 11); Women 11.8 oz. (size 8) • Shape: semi-straight • Construction: Strobel slip-lasted, EVA Strobel board
Brooks Ghost 5—$110 The Ghost is the workhorse of Brooks’ neutral shoes. The midsole has been resculpted, extending the crashpad and eliminating the lateral TPU shank. The ride is resilient and ample, if not plush, and designed for comfortable high mileage. The outersole lugs are now linked together laterally from the heel to toe, for better grip and flex. The heel articulates well, with the extended Caterpillar Crashpad allowing the lateral side to accommodate a variety of footstrikes. The thickness of the sole makes the ride a little firmer with a bit more stability and support. The upper features a similar two-layer, breathable, open mesh. The interior has a healthy layer of foam at the ankle collar and tongue, and a corduroy-like texture in the heel and under the tongue wicks moisture away and keeps the foot from shifting. A new, elasticized lace loop at the instep provides better security yet still flexes well. The Ghost is even better at providing neutral, long-lasting cushioning. ”Loved the fit. It had cushion when I ran on the street. Overall, they felt balanced and secure. The weight of this shoe is awesome. I don’t feel like my feet are dragging or working extra hard!” Updates the Ghost 4 • Recommended for: medium- to higharched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (D), 8–13,14,15 (B,2E); Women 5–12 (B), 6–12 (2A,D) • Weight: Men 12.3 oz. (size 11); Women 9.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel sliplasted, EVA Strobel board
Mizuno Wave Enigma 2—$135 BEST SHOE Neutral
F A LL 2 012
Brooks Glycerin 10—$140 The Glycerin is Brooks’ premium neutral shoe, and the 10 focuses on “premium-izing” a few areas. The upper adopts a full rand for support, but in a scaled-back approach that relies on suede straps to provide a softer, but surprisingly tough structure. The midfoot TPU cage allows the lacing to flex where needed while effectively supporting the foot. The mesh is a new design with a more weather-repellent microfiber element. Inside, a foot-conforming layer of foam with a textured surface keeps the foot in place. The midsole cushioning is now a plush blend of responsive performance and cushy protection. The sidewall grooves essentially turn the entire lateral side into an extended crashpad. The outersole has good longitudinal flexibility. The heel clefts are gone, but the keyhole-shaped openings in the pods allow articulation. Its combination of protection, plush comfort, and great cushioning earned the Glycerin our Best Neutral Shoe honors. ”Really enjoyed this shoe, and would recommend it. Good comfort, good fit, held up very well. The look was nice; the feel was better.” Updates the Glycerin 9 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (D), 8–13,14,15 (B,2E); Women 5–12 (B), 6–12 (2A,D) • Weight: Men 13.9 oz. (size 11); Women 10.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
Nike Air Pegasus+ 29—$100 The Pegasus has a legacy that stretches back three decades—easily the longest run in the industry. The new upper is an engineered mesh, alternating open areas for breathability and closed areas for support. Welded supports—both internally and as an external saddle—provide security to the fit, and the eyestay is segmented into three pairs of eyelets, allowing them to flex separately as the foot moves. The midsole is Cushlon, and the crashpad has been removed in favor of a new geometry with sidewall grooving that allows a smooth lateral release and streamlines the transition. The outersole features a well-segmented layer of “environmentally preferred” rubber with waffles medially and a texture of tiny fins on the lateral side that add traction and a tactile feel to the ride. The net effect is a versatile neutral shoe for high-mileage training. ”Very comfortable right away. Perfect width, nice rounded toe box, soft upper with no seams, excellent ankle room. I noticed the cushion more towards the front of the foot vs. the heel, but was pleased by how cushiony it felt on my foot.” Updates the Pegasus+ 28 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 11.2 oz. (size 11); Women 9.0 oz. (size 8) • Shape: semi-curved • Construction: Combination Strobel lasted, EVA Strobel board (forefoot)
Running Network 2012 Fall Shoe Review—19
The Enigma reaches Round 2 with the usual soft-touch updating that Mizuno is known for. The upper is a new, open stretch mesh, a bit different in weave, but with the flexible and adaptable fit of the original. The saddle overlays are completely redesigned; however, they still provide the supportive fit of Round 1. The DynaMotion articulated top eyelet is now attached to the saddle overlay, but the thin, suede material on the eyestay gives it almost as much mobility as before and allows a snug fit at the ankle. The sueded overlays at the toe and midfoot are soft against the foot and supportive. The well-loved AP+ midsole and its cushy feel are present and accounted for, and the minor alterations in the full-length parallel Wave plate continue to provide the responsive ride that impressed many testers when it debuted. The X-10 outersole is still tough carbon rubber in the heel and a blown rubber forefoot. The Enigma 2 adds up to responsive cushioning for significant training mileage. ”Good durability, and the shoe provided good support. Just a little heavier than others. The biggest plus of the shoe was its cushioning, and that is the one very big up-side.” Updates the Wave Enigma • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15; Women 6–11 • Weight: Men 12.8 oz. (size 11); Women 10.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
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ASBA’S NEW RUNNING TRACKS MANUAL:
“For the seventh edition the book is much more user friendly,” says Mark Brogan, ASBA chair. “The information is organized with a much more logical flow—from conception to construction to completion—and there are extensive chapters on maintenance and repair and renovation. In addition, the book is divided into many more chapters, and includes external tabs so users can quickly and easily find the information they need.” Copies of the new edition are available at a cost of $44.95 each. Order one by contacting the ASBA at 866-501-ASBA (2722), or by going to the website, www.sportsbuilders.org. The book is also available instantly as a download.
The ASBA is a nonprofit association helping designers, builders, owners, operators and users understand quality athletic facility construction. The association sponsors informative meetings, publishes newsletters, books and technical construction guidelines, and updates its members on industry developments. Additional information is available from the ASBA at 8480 Baltimore National Pike, Suite 307, Ellicott City, MD 21043. The phone numbers are 866-501-ASBA (2722) or 410-730-9595; the fax number is 410-730-8833. The ASBA also may be reached electronically via its website, www.sportsbuilders.org, or by email at firstname.lastname@example.org.
The book is designed for anyone involved in building, maintaining, repairing or renovating any type of running track. It includes easy-tounderstand technical information on all aspects of tracks, including design, budgeting and planning, site requirements, surface selection, construction, maintenance, repair, amenities and accessories, and more. In addition, it includes diagrams, photos, governing bodies and sources for further information.
LLICOTT CITY, MD – The American Sports Builders Association (ASBA), the national organization for builders, designers and material suppliers for running tracks, tennis courts, sports fields and indoor and outdoor synthetic sports surfaces, has announced the publication of the seventh edition of Running Tracks: A Construction and Maintenance Manual.
ES D A L B / M O C . KSWISS R NING RETAILE N U R L A C O L R
COMPLETE, COMPREHENSIVE, EASY TO USE
Ten Tips for
RUNNING & RACING BETTER CROSS COUNTRY By Dan Gruber, with Jon Gugala Dan Gruber is the head cross country coach at Aptos High School in Aptos, California. Among the numerous state champions and D-I collegiate athletes he’s developed, he was the coach of Brett Gotcher, fifth at the 2012 Olympic team trials marathon, and Nikki Hiltz, the 2012 CIF 1,600m state champion.
1. Organization, Organization, Organization Coaches go through this all the time: When’s the due date for entering the meet? How are we getting to said meet? And what about scheduling workouts around races? Write a plan before the season starts that includes deadlines, when you’re building and cutting back, and how often your team/individuals will race.
2. Strength Two parts: overdistance and calisthenics. I don’t see any need to go over eight miles on a single day if your athletes are doing three-mile cross country races. Instead of more miles, when your runners have gotten used to the workload, add in light upper body work. And strengthen that core. Even if it’s just pull-ups and push-ups and sit-ups, that’s OK. But do them.
3. Don’t Neglect Speed Cross country is a series of accelerations and decelerations, cutting around turns and climbing hills. The most important thing is the ability to change gears. By building raw speed, you’re making them better runners.
4. Oxygen Debt Especially in high school, they shoot that starting gun and it’s a mad dash. Simulate that oxygen debt early in the season so your kids learn how to recover on their feet. Run intervals faster than race pace, and then give them short recovery. Eventually the body becomes efficient.
5. Hill Training Most courses have at least one hill, and running them well requires a specific rhythm. The key is maintaining stride frequency but cutting stride length. Drive your upper arms.
6. Race/Course Management As your runners mature, you need to talk to each about how they race. Some are surgers, others are kickers, and some are grinders. They should all have a plan on how to race, including where they should place themselves in the pack. This should be tailored to each specific race and course.
7. The Team Let them know that there’s an implied The Team’s Counting on You. When you’re fighting for the good of the group, you dig a little deeper. By helping their team, they improve themselves.
8. Make Something Up Follow your intuition. Be flexible. Make something up. Including #8.
9. Recovery Plan recovery days. In our league, we race twice every other week, and so we’ll have three races every two weeks. Somewhere in there, you have to let your team’s bodies and nervous systems rebuild.
10. Have Fun You can’t regiment everything. There are going to be times when your team’s going to need to goof off. Have a pizza night. Have them throw acorns at each other during easy runs. Running is hard enough. The idea is they’ll be two-sport athletes—i.e., back in the spring. Now, you’re not going to keep everybody. But if you have fun, it helps your athletes be part of a team, and as they become part of it, they’ll bring a friend. And who knows? Maybe that friend will be your next sub9-minute 2-miler.
C A M E R A A T H L E T I C A : 2 0 1 2 O LY M P I C G A M E S 4x100M RELAYS
Ryan Bailey, U.S.; Usain Bolt, Jamaica
Carmelita Jeter anchors U.S. to WR of 40.82
Angelo Taylor anchors U.S. men to silver
Sanya Richards Ross anchors U.S. women to gold Photo: Victah, www.photorun.NET
HOW GALEN RUPP GOT HIS NEW MOJO: THE LAST 100 METERS By Dick Patrick
Galen Rupp achieved a breakthrough for American distance running when he finished second in the 10,000 meters in August at the London Olympics, earning the first U.S. medal at the distance since Billy Mills earned Gold in 1964. The only person to outkick Rupp was Britainâ€™s Mo Farah, Ruppâ€™s training partner under coach Alberto Salazar in Portland, Oregon. Salazar has coached Rupp since the runner converted from soccer to cross country in 2000 as a freshman at Portland Central Catholic. In recent years, their emphasis has been on late-race speed. In this article, originally written for RunBlogRun after the 5,000 at the Olympic Trials in June, Dick Patrick illustrates how Rupp long has worked on closing speed and how his Trials performance foreshadowed Olympic success.
Photo: Giancarlo Colombo, www.photorun.NET
June 28, 2012 – EUGENE, Oregon – Flash back five summers to 2007 and the world championships in Osaka, Japan. Galen Rupp, then a 21-year-old University of Oregon student at his first major international meet, got to the practice track for a workout at the same time as teammate Bernard Lagat, then 32 and representing the U.S. for the first time after stellar results as a Kenyan. By chance, the U.S. teammates were doing similar workouts of 300-meter repeats. The difference was that Lagat, who would go on to win an unprecedented 1,500/5,000 double, was running them in 39 seconds. Rupp, who took 11th in the 10,000, was running 43s. It was a teaching moment for Alberto Salazar, a former marathon great who has coached the 26-year-old Rupp for half the runner’s life: “I told [Galen] some day you’ve got to be fast enough to do a workout like this three days before a major championship and it’s easy for you because you’re so fast. That’s the kind of speed you need.” And today, after five years of work, the speed appears to be there. At the U.S. Olympic Trials 5,000 final this evening Rupp became more of an Oregon legend and more of the state’s favorite son by defeating Lagat in a stirring stretch duel. The win made Rupp, who had won the 10,000 six days earlier, the first Trials 5,000–10,000 winner since Curtis Stone in 1952. As he did in the 10,000, Rupp set a Trials record. His time of 13:22.67 broke the record of 13:22.8, set in 1972 by distance icon and Oregon folk hero Steve Prefontaine. After the race, Rupp was summoned for an audience with Phil Knight, a former Oregon miler and co-founder of Nike. “I’m on cloud nine,” Rupp said. “This is great. I couldn’t have been happier the way the meet went. I couldn’t be any luckier or more blessed to run here.” Rupp couldn’t have asked to win the race in a more gratifying manner as he outkicked Lagat, who was second (13:22.82). Lopez Lomong (13:24.67) took the third and final spot for the London Olympics in August. “This is a good step in my process of getting better and being up there with the top guys at the end at the Games,” Rupp said. Rupp was 0–12 against Lagat coming into the final. “I’d be lying if I wasn’t really happy to beat Bernard,” Rupp said. “He’s just a class act both on and off the track. I’ve looked up to him a really long time. I don’t want to make him seem old, but I remember in high school looking up to him a lot and being in awe at what he was able to do at the end [of races].” The training emphasis for the past year has been on improving Rupp’s late race speed. As Salazar did in Osaka five years ago, he delivered straight talk to Rupp before the race: “I told him, ‘I want you to win but the most important thing I want to see is you beating people the last 100 meters. You have to beat people the last 100 meters. … You’re not going to medal in London if you’re not able to beat people the last 100.’” The idea was to get in a last-lap duel rather than making a push with more than a couple of laps left. Salazar’s message was that if Rupp couldn’t outkick the competition in Eugene, he wouldn’t be able to do it in London either. Said Rupp, who started training with Salazar in 2000: “He’s pretty blunt with me. That’s what I love about him. He’s not scared to give it to me straight and tell me what I need to do.” Rupp hit the bell lap with a slight lead, chased by Lagat and Lomong. Down the backstretch, Lagat surged ahead, Rupp fighting to stay with him. “If someone goes around you, you can’t let them gap you,” Rupp said. “You’ve just got to go with them. [Alberto’s] been telling me a long time that especially at Hayward, the crowd’s going to get going and
Photo: JeanPierre Durand, www.photorun.NET
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you’ll be right there and get that jolt of energy the last little bit. I think I finally got to experience that today.”
Lagat said. “Those are the things I will be working on so I will be able to run strong and retain my kick.”
Lagat led into the homestretch, Rupp still fighting and starting to gain ground as he thought, “Keep your form. Keep driving to the finish.” As Lagat’s eyeballs rolled back with effort and he veered toward the outside of Lane 1, Rupp passed him on the inside about 20 meters from the finish, punching the air as he crossed the line.
Lagat, whose 52.16 final lap was slightly quicker than Rupp’s, was impressed with Rupp’s closing speed: “I think everything is going to be good for Galen as we go toward the Olympics. He has a good corps of people behind him, a great coach in Alberto Salazar. I think what we’re going to see from Galen is that he belongs at the top.”
Rupp burned the last lap in 52.24, finishing the last 200 in an unofficial 25.9. “Bernard’s one of the best closers of all time,” Rupp said. “He’s shown that time and time again. He’s done that to me time and time again. I’m happy with the way I’m progressing. It’s something we’ve been working on for a long time. I’m thrilled it happened here.
Rupp’s competition in London will include his training partner, Mo Farah of Britain, who at last year’s world championships was first in the 5,000 and second in the 10,000, as Rupp went nineth and seventh.
“We’re still going to continue to work on that. You don’t win medals and you don’t win races by not beating people in the last 100 meters. Ultimately, to be great you have to close really fast. I’ve learned a lot through Bernard. He’s talked to me a lot after races in the past. He’s just a class act. He’s told me you’ve got to be patient and be smart when you go at the end. But you’ve got to beat people at the end. You’re not going to break them earlier.” Lagat learned a lesson Thursday. He figured his closing speed suffered because he led a mid-race chase pack that eventually reeled in Mo Trafeh (10th, 13:36.19) and Brandon Bethke (16th, 14:03.37), who traded the early lead. “That finishing kick I did not have quite yet, especially after going hard in the middle to close the gap,”
“God, I’m really lucky to train with Mo,” Rupp said. “I wouldn’t be at the level I’m at today, I really believe, if he hadn’t come out to Oregon. He’s been like a big brother to me, mentoring me, telling me things that will help in races. Even in practice he does a great job of that. “He’s the most humble, quality human being there is. When we get on the track, it’s business and we know that we’re trying to beat each other. Neither of us takes it personally. Even in training, that’s what it’s like. We’re both going to be gunning for medals and we know that afterward we’ll still be the best of friends no matter what happens.” Rupp laughed in noting there will be a big difference in the size, 80,000 seats compared to 20,000, and the rooting interest at the London Olympic Stadium compared to Hayward Field: “They’ll be cheering for him instead of me.”
The Most Dangerous Man in Running and the Book He Wrote By Jon Gugala
uncan Larkin, author of Run Simple: A Minimalist Approach to Fitness and WellBeing, is a dangerous man. Larkin, whose book was released in June, starts with a decidedly straightforward, boring premise: He wants to help you get better at running. Yea. Excuse me for being underwhelmed, but the same goes for hundreds of other books cluttering marathon expos and local libraries across the country. Nothing groundbreaking there. But from this premise, Larkin takes everything sideways. Could running exist without the six pounds of electronics that run with you? Would you end up dead in a ditch without cutting-edge gel packets in your water belt, strapped around your moisture-wicking t-shirt and shorts? Has anyone ever ended up in the hospital due to chafing? “What no one bothers to say or write about running is that you don’t need any of this to run faster. Really,” Larkin says. “If you want to run faster, you have to realize you only need a few things: your legs, lungs, heart and a positive attitude. You have these things on you now.” It’s from this simple truth that Larkin defines his brand of minimalism: a slashing of the amount of running “stuff ” that you buy, a simplified training plan that relies on feel rather than pace and numbers and the forsaking of the treadmill for a return to the Great Outdoors of roads, golf courses and trails. Real running, Larkin goes on, has little to do with the Gross Con-
sumerism we see that masquerades as modern Healthy Living. Instead, it requires a good pair of shoes and approximately $17 of thrift/dollar store purchases—and he shows you how, giving you practical advice on how to outfit yourself simply and cheaply. (Larkin even calls into question the cult of running shoes, which runners change as religiously as the oil in their cars. He recounts how he logged over 1,000 miles on a pair of trainers preparing for his first marathon— much farther than the “recommended” 300–500 miles. Spoiler alert: He didn’t die.) Once Larkin weans you off the electronics and performance fabrics, he introduces a new way to train, including suggested plans from 5K to the marathon. Coining and then describing new terms for intensities, you’ll find yourself doing things hard to imagine in a traditional plan, like carrying a garbage bag with you as you pick up trash during your easy runs or hammering from tee to green on (hopefully) some desolate golf course. But if Larkin describes his philosophy as Run Simple, the back third of the book could be called Race Complicated: There is a ton of information about race day prep and inrace strategy. And though it may seem counterintuitive to the book’s philosophy, it does fit in its own strange way: Maybe if we were paying more attention to the purest expression of the sport—the race— the heel-to-toe drop on that next pair of trainers wouldn’t take on so much importance.
Think what would happen if Larkin’s book would catch on: Piles of GPS watches would corrode unused, GUs would go skunk by the truckload and dust would settle on the hangered shoulders of running shirts across the country. It would change the landscape of how we run. And maybe that’s a good thing. “A discipline as simple and graceful as running … [has] been invaded by crass commercialism and lab-coatwearing entrepreneurs,” he says. For anyone who’s ever walked into a running store and been overwhelmed by the cornucopia of products, in Run Simple Larkin shows you that there is another way. Maybe for all of us, it’s a better one.
CAMERA ATHLETICA: BRUSSELS DIAMOND LEAGUE
Jiro Mochizuki, www.photorun.NET
Aries Merritt, Sept. 7, Brussels, New WR, 110m Murdles, 12.80
Jiro Mochizuki, www.photorun.NET
C A M E R A A T H L E T I C A : 2 0 1 2 O LY M P I C G A M E S
David Rudisha, 800m, London, 1:40.91, New WR
Jiro Mochizuki, www.photorun.NET
Jeter, Knight, Felix, Madison, 4x100m relay, London, WR 40.82
The ‘Clown Prince’ has grown up I
n marked contrast to previous disasters in the Olympic 4x100 relays, both the U.S men’s and U.S. women’s teams performed superlatively in London.
To begin with, the U.S men’s team of Jeff Demps, Doc Patton, Trell Kimmons and Justin Gatlin won Heat 2 in 37.38, a national record and the fourth fastest time ever run. And in the final— running with Kimmons, Gatlin, Tyson Gay and Ryan Bailey— the team set another national record of 37.04 behind Jamaica’s world record 36.84. In fact, the U.S. was slightly ahead going into the final exchange, but Usain Bolt with a flying start was unbeatable. In other words, these two races produced the fastest and second fastest times ever run by Americans. The women’s teams were just as impressive. In their heat, the team of Tianna Madison, Jeneba Tarmoh, Bianca Knight and Lauryn Williams cruised to a seven-meter victory in 41.64, the fourteenth fastest ever. The crusher was the final, when the U.S. team of Madison, Allyson Felix, Knight and Carmelita Jeter blew away the world record by more than half a second(!), and became the first women’s 4x100 team to break 41 seconds, running 40.82. A lot of people contributed to these four superlative performances, but nobody contributed more than Jon Drummond. Drummond—who had been a member of five of the nine fastest 4x100 relays in history and at least one of the disasters—was in charge of a five-day U.S. relay camp in Monaco held just before the Olympics began. “Having been in the same situation several times as an athlete,” he said, “I knew what needed to be done. For one thing, instead of fighting with agents and personal coaches, we embraced them. We listened to what they had to say, but it was understood that I would make the decisions. “The rules were honesty, transparency and accountability, and we checked the egos at the door. Instead of a bunch of individuals, we built two teams.” Out of that five-day camp came three American records in four days. And suddenly, somehow, nobody was talking about bungled baton exchanges. Jon Drummond, take a bow. — James Dunaway
salutes the entire Team USA track & field team, coaching staff and support staff on a tremendous London 2012 Olympic games! We thought you would like to see the names of the 29 medalists and their events. We also have two great comments from Amy Deem and Andrew Valmon, the two Team USA head coaches. “We wanted to get medals in everything from 100 to 10,000 meters and in the field events, and we did that. It was contagious. What we did was incredible. We had two people in almost every final. In places where someone didn’t perform as well as we had hoped, there was always that next shining star.”
–Andrew Valmon, Team USA men’s head coach
“It was an awesome performance by the women’s team. They just stepped up and had a great week. I really, truly believed the women would bring in a lot of medals. I think our women have grown up with some heroes and seen what they can accomplish. We have great leadership now with athletes like Allyson and Sanya. This is just the beginning.”
–Amy Deem, Team USA women’s head coach
Team USA Medal Count
29 total Gold (9)
Allyson Felix (Santa Clarita, Calif.), W200, 21.88 Sanya Richards-Ross (Austin, Texas), W400, 49.55 Women’s 4x400m relay (D. Trotter, A. Felix, F. McCorory, S. Richards-Ross), 3:16.87 Women’s 4x100m relay (T. Madison, A. Felix, B. Knight, C. Jeter), 40.82WR Brittney Reese (Gulfport, Miss.), WLJ, 7.12m/23-4.25 Jenn Suhr (Churchville, N.Y.), WPV, 4.75/15-7 Aries Merritt (Bryan, Texas), M110H, 12.92 Christian Taylor (Daytona Beach, Fla.), MTJ, 17.81m/58-5.25 Ashton Eaton (Eugene, Ore.), MDEC, 8,869
Silver (13) Carmelita Jeter (Gardena, Calif.), W100, 10.78 Dawn Harper (Los Angeles, Calif.), W100H, 12.37 Lashinda Demus (Palmdale, Calif.), W400H, 52.77 Brigetta Barrett (Tempe, Ariz.), WHJ, 2.03m/6-8 Leo Manzano (Austin Texas), M1500, 3:34.79 Galen Rupp (Portland, Ore.), M10,000m, 27:30.90 Jason Richardson (Los Angeles, Calif.), M110H, 13.04 Michael Tinsley (Round Rock, Texas), M400H, 47.91 Men’s 4x100m relay (T. Kimmons, J. Gatlin, T. Gay, R. Bailey), 37.04AR Men’s 4x400m relay (B. Nellum, J. Mance, T. McQuay, A. Taylor), 2:57.05 Erik Kynard (Manhattan, Kans.) MHJ, 2.33m/7-7.75 Will Claye (Imperial Beach, Calif.), MTJ, 17.62m/57-9.75 Trey Hardee (Austin, Texas), MDEC, 8,671
Bronze (7) Carmelita Jeter (Gardena, Calif.), W200, 22.14 DeeDee Trotter (Orlando, Fla.), W400, 49.72 Kellie Wells (Orlando, Fla.), W100H, 12.48 Janay DeLoach (Fort Collins, Colo.), WLJ, 6.89/22-7.25 Justin Gatlin (Orlando, Fla.) M100, 9.79 Reese Hoffa (Athens, Ga.), MSP, 21.23m/69-8 Will Claye (San Diego, Calif.), MLJ, 8.12m/26-7.75
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