California Track & Running News by Fortius Media Group LLC (Running Network)

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Includes the Runner’s Schedule Calendar! July–August 2009

RACE WALKING NEWS BEST SHOES FOR $80 OR LESS SCA, PA ROAD RUNNING GRAND PRIX ACTION

With the Golden Gate Bridge in the background, the men’s leaders head toward the finish of the Emerald Across the Bay 12K. CROSBY FREEMAN, PHILLIP REID, and SERGIO REYES (l–r) swept the top three places in this Pacific Association USATF 12K Championship. Reid took the individual title, followed by Reyes (2nd) and Freeman (3rd), and their ASICS Aggies RC garnered the men’s open team crown.

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JULY–AUGUST 2009

Start of the Elite Race at the Coaster 5K in Buena Park on March 15. This race marked the first race in the Southern California USATF Road Running Grand Prix. Story on page 10.

Features Best Shoes for $80 or Less by Cregg Weinmann Miracles Happen: Mark Winitz’ Journal

33 43

The Basics

6 8 17

From the Publisher Regional USATF Association News The Runner’s Schedule Calendar

Departments 14 16 36 45

Youth/Prep News Track & Field Long Distance Running/Mtn-Ultra-Trail Race Walking

California Track & Running News is a magazine for members of the California and N. Nevada associations of USA Track & Field. Contact your region regarding changes of address & missing issues. Central California Association: 661.758.5719 Pacific Association: 916.983.4715 or heikemansoor@aol.com San Diego/Imperial Association: 619.275.6542 or sdi_trackandfield@sbcglobal.net Southern California: 562.859.4574 or info@scausatf.org

4 c t & r n • j u ly – au g u s t 2 0 0 9

Wayne Joness

Contents

California Track & Running News

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From the Publisher s is his wont, I receive a phone call from Gary Goettlemann every few months. Gary was the first running store owner and first real runner I met when I was running after high school. In the evenings during the late ’70s, I would join Gary at his store for a workout and some running geek talk. Gary spoke of the history of the sport and of footwear design with a passion that I’ve not forgotten. Gary is my friend, as is his son Steve, who shares in the mayhem in what they call Ryan’s Sports. In California I have Gary Goettlemann, in Missouri I have Garry Gribble and in New York there’s Gary Murhke—three of the most opinionated running store owners in the country, but also three men who love our sport and have spent their lives supporting it. Ryan’s Sports, like most serious running stores across the U.S., continues to have a strong group of runners visit his store on a daily basis, asking about footwear and running. In his early 60s, Goettlemann is as passionate now as he was when we ran loops around the Rose Gardens 32 years ago. Recently, Gary called to introduce me to Lazlo Tabori. Lazlo is coaching the distance kids at USC now. He was one of the famous Hungarian athletes who ran in the 1956 Olympics, just after their country’s brief revolt, which was brutally shut down by the then–Soviet Union. Lazlo came to the U.S. to run and coach. From his coaching came a generation of great runners like Jim Beatty, Bob Schul, and Gary Goettlemann. It was also Gary who encouraged us to write about Jack Leydig, the real founder of NorCal Running Review, the granddaddy of Cal Track & Running News. (Look for Mark Winitz’ piece on Jack in an upcoming issue.) It’s important, to my mind, to understand our past in order to see where we can go in the future. I plan to interview Lazlo soon on runblogrun.com and also hope to help him bring a book on Hungarian running to the U.S. Watch upcoming issues of CTRN and caltrack.com for notes on the history of our sport.

Regards,

CaliforniaTrack &RunningNews Volume 35, Number 3 July–August 2009 Group Publisher Larry Eder Group & Coordinating Editor Christine Johnson, CTRNeditorial@gmail.com Contributing Editors Cregg Weinmann Apparel, Footwear Reviews Dave Shrock Community Colleges Mark Winitz Northern California Kees & Sandy Tuinzing Calendar Photographers PhotoRun.net, brightroom.com PhotoCrossAction.com, MarathonFoto Elena Chin, Maria Figueroa, Christine Jegan, Wayne Joness, Grace Moreman, Arvid Rolle Association Consultants John Mansoor Pacific Don Chapin Central Skip Stolley Southern Mike Rouse San Diego/Imperial Proofreader Red Ink Editorial Services, Madison, WI Pre-Press/Printer W. D. Hoard & Sons Co., Fort Atkinson, WI

Larry Eder P.S. We’ll cover the Berlin World Athletics Champs, as we have the past six Worlds and three Olympics, on the web. You can follow runblogrun.com and Twitter from your caltrack.com. Don’t miss a moment!

CaliforniaTrack &RunningNews Publisher’s Information California Track & Running News (ISDN #1098-6472), incorporating Pacific Athlete, is the official publication for the USA Track & Field associations in California and Northern Nevada. It is produced, published, and owned by Shooting Star Media, Inc., P.O. Box 67, Fort Atkinson, WI 53538. Christine Johnson, President; Larry Eder, Vice President. All ad materials and insertion orders should be sent to Shooting Star Media, Inc., at the above address. Publisher assumes no liability for matter printed. Publisher assumes no responsibility or liability for content of paid advertising and reserves the right to reject paid advertising. Publisher expects that all claims by advertisers can be substantiated and that all guarantees will be honored. Opinions expressed herein are those of the authors and not necessarily those of the Publisher. Copyright © 2009 by Shooting Star Media, Inc. All Rights Reserved. No part of this publication may be reproduced in any form without prior written permission of the Publisher. California Track & Running News is solely owned by Shooting Star Media, Inc. 6 c t & r n • j u ly – au g u s t 2 0 0 9

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

Let Us Hear From You! California Track & Running News welcomes your suggestions, comments, and questions. Direct them to: Christine Johnson, Group Editor Shooting Star Media, Inc./CTRN 608.239.3787 CTRNeditorial@gmail.com

Address Changes/Missing Issues Third class mail is not forwarded! Please inform your local USATF association about address changes, duplicate mailings, or missing issues. See page 4 for how to contact your association for help.

Member of:

Website Chuck Bartlett

ADVERTISING Publisher Larry Eder, Shooting Star Media, Inc. phone: 608.239.3785; fax: 920.563.7298 larry.eder@gmail.com Publisher’s Representatives Peter Koch-Weser National pkwadvmag@yahoo.com phone: 310.836.2642; fax: 310.836.7093 Running Network LLC 920.563.5551, ext. 112 Special Projects Manager Adam Johnson-Eder 608.957.2159; atflistings@gmail.com Advertising Production Manager Alex Larsen

Counsel Philip J. Bradbury Melli Law, S.C. Madison, WI w w w. c a l t r a c k . c o m

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USATF Regional News Pacific Association President’s Message

bylaws. You can contact me via email at Iherman49@yahoo.com.

FROM IRENE HERMAN

Membership These are annual memberships. Please help out the association by asking your friends who have been running, racewalking, or involved in our events if they’ve renewed. Renew or join online at www.pausatf.org before the event so that you can score for your team, participate in the Grand Prix points in LDR or track & field, and be eligible for prize money.

Something Old, Something New Hello, PA members! I’m your current or old membership chair who has been answering questions regarding team affiliations and changes since 1998. Now, in 2009–2011, for a 2-year term, I’ll be your new Pacific Association president. I just accepted the “baton pass” from Jerry Colman, who served as vice president after my term as VP (1998–2000). Jerry’s term limits (as president) are up and he will be spending more time with his grandchildren. Many of you know me from LDR and officials are familiar with my participation as a track umpire and LDR official. (Yes, I wear many hats.) Let me introduce you to our talented executive board. David Schrock serves as vice president, coaches representative, national coaches special project director, experienced meet director and administrator. Lloyd Stephenson serves as treasurer, chair of the finance and audit committee, national masters LDR secretary, PA master LDR chair and chair of the PA Foundation task force. Maura Kent is the secretary, youth communications chair, and web designer virtuoso; George Kleeman is serving as the past president. (In 1998, he was president and I was VP; now he is still past president and I’m president!) George is Mr. Rulebook, and one of the highest honored officials nationally and internationally in track & field and long distance running. The executive board and the board of athletics are made up of representatives from each of the sports committees, officials, and administrative committees. We have some updates to our services: Peter Tappia is our new chair of the sports medicine committee. He can assist you in event medical safety. Our equipment committee, chaired by Phil Watkins, is ready to assist you in event timing and equipment rental. Please check our website for all these services and contact numbers. Please contact me if you are interested in some of these areas of volunteer services to our organization: 1) sports marketing; 2) grant foundations (new); 3) disabled athletes; 4) coaches chair. You can read about these positions (except for #2) on the website under our 8 c t & r n • j u ly – au g u s t 2 0 0 9

Fall Cross Country Season Begins in August The first race takes place on Aug. 22. Please renew now so that you don’t forget. Membership drives are limited to only several races per year. You are encouraged to join online. USATF recognizes our membership count through the end of August for determining the number of delegates we can send to the national convention. The more representation we have, the greater voice we have nationally. Association Grants Every year, our association applies for a national USATF association grant to assist us in marketing and promoting one of the aspects of our committees. In 2009, the grant was awarded to the race walking committee. Art and Becky Klein are doing a great job introducing youth and adult athletes to race walking by holding clinics and programs. The officials committee has applied for the 2010 grant for encouraging athletes, track & field spectators, long distance runners, and racewalkers to become officials. Events cannot be successful unless there are officials. You can be an athlete and an official. If you love to watch track & field, why not watch from trackside and be an umpire? Please check our website for officials’ clinics in November/December when the schedule for winter clinics will be posted. The officials certification is good for 4 years or to the next Olympiad, which is 2012. Yes, we are the largest of the 57 associations in the U.S. However, much work needs to be done. We need more athletes to attend our board meetings. Please consider rotating with other athletes to attend at least one meeting. Our meetings rotate from Foster City (September, budget, and annual meeting), Sacramento, and Walnut Creek. Talk to your sports committee chair about volunteering. Check our website and check it often. See you at the races!

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Christine Jegan

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PA LDR Notes FROM CYNCI CALVIN

All the running activity in the Northern California/Western Nevada PA region made San Francisco a likely selection for the 51st Annual Road Runners Club of America Convention, held at the end of March and hosted by the Pamakids Running Club under the able supervision of George Rehmet and Len Goldman. Around 300 RRCA representatives and friends from all over the U.S. experienced a spectacular weekend of networking and running. Activities included a 2-day expo, clinics galore using our area’s wealth of knowledgeable speakers, Frank Shorter as the keynote speaker, a run on the venerable Dipsea Trail hosted by Tamalpa, daily runs around San Francisco, an awards banquet, and the grand finale: the scenic Presidio 10-Miler. While standing in the porta-potty line near the start of the race on Crissy Field, I gazed at the Golden Gate Bridge, Angel Island, the Marin Headlands, and our beautiful San Francisco Bay dotted with sailboats, and I had to exclaim to the runner from Tennessee who stood next to me, “This has got to be the best porta-potty line view in the world!” All weekend the sun shone, the Bay sparkled, the hospitality abounded, and our visitors won’t soon forget this memorable weekend. The PA Road and Ultra Grand Prix series make up the majority of these running activities. The best way to keep up with the standings and rankings is to make frequent visits to the pausatf.org road and ultra pages. A huge thank you goes to our dedicated volunteer scorers, Tom Bernhard (roads) and Gary Wang (ultra), who keep this information updated in such a timely fashion.

Just to pique your interest, there’s a very tight three-way race among the open men’s teams of the River City Rebels, West Valley Track Club, and the Aggies. Masters men have four clubs that are close: Pacific Striders, West Valley Joggers & Striders, New Balance Excelsior, and the Aggies. Traditional and close rivalries are taking place between the Impala and Tamalpa masters women and the West Valley Joggers & Striders and Tamalpa veteran men. Those top vets comprise a Who’s Who of elite runners in the 70+ division: Bernie Hollander, Elmo Shropshire, and Russ Kiernan for Tamalpa and Carl Tuck, Eddie Reyna, and Carl Petersen for WVJS. In the Ultra Grand Prix, just count ’em! Eleven events have taken place since the Jed

left RRCA Convention keynote speaker Frank Shorter and George Rehmet displaying a throw with the 2009 emblem. right Jean Knaack, RRCA executive director (center) with Dean Karnazes (left) and George Rehmet, RRCA convention director and RRCA state representative. Smith Ultras in February and by the time you receive this, two more will have occurred: the “granddaddy” 36th running of the Western States 100-Mile Endurance Run and the relative newcomer (third annual) Tahoe Rim Trail 100-Miler. The Buffalo Chips Running Club has comfortable leads in the mixed and women’s divisions, but the up ’n comin’ Quicksilver Running Club of San Jose tops the men’s division over the Chips by 11 points. L

San Diego–Imperial Association

FROM PETER STERN The San Diego-Imperial USATF Dirt Dog Series will begin Saturday, Aug. 22 with the Wild Duck 5K at Guajome Park, Oceanside. 8/22 9/5 9/12 9/26 10/3 10/17 10/31 11/14

As was the case for the 2008 Series, seven preliminary races and a championship final will be contested. There are two changes in the race schedule. The Bonita Stampede, held Sept. 26, will replace the Aztec Invitational, and the Cuyamaca 6K on Oct. 31, changed from a previous 5K distance, will replace the Pumpkin Patch 4-Mile. The championship race will again be contested at Morley Field, Balboa Park, San Diego. L

Wild Duck 5K, Guajome Park, Oceanside Balboa 4-Miler, Balboa Park City College Invitational 10K, Rohr Park Bonita Stampede 8K, Sweetwater Reg. Park

Ursula Rains Balboa Boogie 5K, Morley Field Cougar Challenge 5K/8K, CSU San Marcos Cuyamaca 6K, Lindo Lake USATF Open Championship 4-Miler Morley Field Questions? Call Paul Greer at 858.573.1500

Joe Crosswhite, 760.723.3257 Stephen Burch, 619.562.8061 Kylie Edwards, kedwards@sdccd.edu Vanessa Martinez b5000_racedirector@yahoo.com Nancy Morris, 858.874.8784 Steve Scott, 760.750.7105 Patrick Thiss, 619.660.4518 Paul Greer, 619.388.3704

Association News continues on page 10

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Association News continued from page 9

FROM WAYNE JONESS, CHAIR & SKIP STOLLEY, VICE PRESIDENT

2009 Southern California Road Running Grand Prix & Road Championship Series Coaster 5K 2009 5K Road Championship Buena Park; Sunday, March 15 A record number of Southern California USATF runners assembled early Sunday morning, March 15 for the Coaster Run Elite and Open 5K divisions. It was less than a year ago that this race launched the 2008 Southern California Road Championships Series on the grounds of the famous Knott’s Berry Farm theme park. This year’s USATF entrants more than doubled those of last year with 40 runners in the open division and another 35 runners in the elite division. Another reason to race the flat, fast Coaster Run 5K course was that it was the first race of the 2009 Southern California USATF Road Running Grand Prix Series. In the Elite women’s 5K Race, Tove Berg was the first woman across the finish line in 17:21. Tove also captured the 2008 Road Championship 10K title at Dana Point last November and was an age-group winner at the 2008 Road Championship Long Beach Half Marathon. Close behind Tove were Candice Chavez and Tania Fischer of The Janes USATF Elite Athlete Development Club. In the Elite men’s 5K race, Aucencio Martinez from Alamosa, CO ran 14:14 to record a 2/100s-of-a-second victory over Jimmy Grabow of the newly-formed International City Racing Track Club. Though Jimmy won second-place prize money, membership in the Southern California Association is required to participate in the Grand Prix Series, so Jimmy was the high point-scorer in the Grand Prix. Following Jimmy was his ICR teammate Michael Chavez, helping the new club to serve notice that it’s going to be a force to be reckoned with in Southern California distance running. If there was a theme to Sunday’s races, it was the strength of Southern California Association youth athletes in both the elite and open 5K races. No fewer than 20 runners in the under age 18 division, including 6 youth division runners, competed in the challenging Elite 5K race. In the 5K Open Division race, 16-yearold Nicholas Lopez of Hemet was the first runner to cross the finish line, running 16:35—an impressive 5:19 pace for 3.1 miles. Meanwhile, 15-year-old Kristen Ustariz led the open divi10 c t & r n • j u l y – a u g u s t 2 0 0 9

sion women’s field with a winning time of 20:19. Kristen was joined on the award podium by her grandparents, James and Jo Ann Petersen, who also won Gold medals by placing first in the men’s and women’s age 60–64 division. Three Southern California USATF running clubs had the required five finishers needed in the 5K race to score team points. Leading the club scoring were the USATF Masters Championship winners, Team Runners High. In a near-statistical impossibility, members Tyrus Deminter (M45/16:19) and Perry Forrester (M56/17:50) scored an identical 869 points in the age-graded scoring. With a total score of 4,147, the average score for each of the five Team Runners High members was an impressive 829.4! Following Team Runners High were Santa Monica–based Track Club LA (3,819 points) and Culver Citybased Elite Health Track Club (3,353 points), as both clubs fielded teams with men and women finishers ranging from age 24 to 54. COASTER RUN 5K TOP RESULTS Elite Women’s 5K 1. Tove Berg (F31), Los Angeles, 17:21; 2. Candice Chavez (F23), Fullerton, 17:32; 3. Tania Fischer (F42), Santa Monica, 17:40. Elite Men’s 5K1. Aucencia Martinez (M25), Alamosa, CO, 14:14; 2. Jimmy Grabow (M24), Running Springs, 14:16; 3. Michael Chavez (M23), Fullerton, 14:38. Open 5K Race Overall Winners Men Nicholas Lopez (M16), Hemet, 16:35. Women Kristen Ustariz (F15), Riverside 20:19 Club Scoring 1. Team Runners High 4,147 pts.; 2. Track Club LA 3,819 pts.;; 3. Elite Health TC 3,353 pts.

AVIA Orange County Marathon SCA USATF Marathon Championship Newport Beach; Sunday, May 3 Under perfect, overcast, and cool weather conditions, the 2009 Southern California USATF Marathon Championship was held in conjunction with the 5th annual 2009 AVIA OC Marathon. Taking first place in the men’s division with a time of 2:26:30 was Eulogio Rodriguez. For Rodriguez, it was only his second marathon, having run the Long Beach Marathon in 2008 with a nearly identical time of 2:26:27. Eli, as he is known to his

Wayne Joness

SCA Report

top Members of Team Runners High swept the M55-59 category at the Coaster 5K: (l–r) Paul Cook (age 56, bronze), Nabor Gomez (56, silver), Perry Forrester (56, gold). bottom photo More Coaster 5K winners: (l–r) Jo Ann Peterson (60, gold, W60–64), Kristen Ustariz (15, Association 5K championship winner), James Peterson (60, gold, M60–64)

Wayne Joness

Southern California

International City Racing Track Club members, was hoping to finish the marathon in a time of 2:22. “I really thought the next runner was 3 to 4 minutes back,” Rodriguez said afterward. “Every time I cramped up and stopped, I was worried they would catch me.” As it turned out, his nearest competitor was about 25 minutes behind him, leaving Rodriguez to race against his own marathon PR for most of the race. While Rodriguez is new to the marathon event, the women’s division winner, Cheryl Smith, won her third OC Marathon, crossing the finish line in 3:07:04. Close behind Smith in second place was Rosalva Bonilla in 3:10:37. Rosalva was also the first-place masters woman. While the course elevation is actually a net loss (i.e., downhill), it was the rolling hills of the newly redesigned course that challenged the athletes. Asked to compare the new and old OC Marathon courses, Smith remarked, “The new OC Marathon course is by far my favorite. I have run this race three times, and each time the course has been different. This year’s course was much more enjoyable from a scenery standpoint and also much more spectator-friendly. That is a tremendous help to all us runners!” Southern California USATF members were well represented in the age-group division of the race, including Gold medal winners Ryan Albu (31) of Pasadena and Andy Bussell (28) of Newport Beach. Like Rodriguez and Bonilla, both were also 2009 5K Gold medalists in their age groups at the Coaster 5K in March. Andy Bussell is becoming known as the “everyAssociation News continues on page 12

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Association News continued from page 10

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where man” in the Southern California long distance running. In addition to running both 2009 Association Championship races to date, he is beginning his ultra-marathon career and is participating in the SCA 2009 Ultra Runners Grand Prix Series, as well. With the highs and lows of the challenging 26.2-mile marathon distance behind them, Southern California USATF runners are now preparing for the next 2009 Road Running Grand Prix race—the Brentwood 10K on June 7, in beautiful Brentwood Village. Brentwood is the first of a three-race string of Grand Prix scoring races which continues with the Semana Nautica 15K on July 4 in Santa Barbara and the Run Forest Run 5K, held in conjunction with the Long Beach Marathon, on Oct. 11.

top left Cheryl Smith, 28, overall OC Marathon winner; top right Rosalva Bonilla, 46, master division winner. Below Overall marathon winner Eulogio Rodriguez (25, International City Racing Track Club) with USATF coach Bob Larsen.

OC Marathon Results Summary WOMEN 1. Cheryl Smith (F28), Laguna Beach, 3:07:04; 2. Rosalva Bonilla (F46), Big Bear City, 3:10:37; 3. Laura Ouimet (F39), Laguna Nigel, 3:55:16. MEN 1. Eulogio Rodriguez (M25), Whittier, 2:26:30; 2. Ryan Albu (M31), Pasadena, 3:19:41; 3. Paul Johnson (M41), San Pedro, 3:27:07.

For more information about the Southern California USATF Road Running Grand Prix, visit www.scagrandprix.org. L

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Youth/Prep News Pacific Association Youth/Prep News FROM MAURA KENT PA YOUTH COMMUNICATIONS CHAIR What do you really know about the club where you train and compete? Is it a USATF club in good standing? Have the coaches passed the proper background screening that ensures they are safe to be around youth athletes? Has practice insurance been secured? Are you a USATF member? Why should you care? The Pacific Association (PA)/USATF wants to ensure that youth athletes are provided the best training in the safest environments. To do so, clubs competing in our association are expected to adhere to a high set of standards. Here’s how you can check on your club: •PA Club Listing This is a quick reference section to identify which clubs have paid their 2009 membership fees and sent in all the appropriate paperwork. •Coaches’ Background Screening Any adult who has direct interaction with a youth athlete on a USATF club is required to participate in California Department of Justice and FBI background screen check. Once a coach has been screened, the coach must wear their current USATF badge and their LiveScan badge that includes a picture at all practices and competitions. If your coach isn’t wearing one, ask him/her why they aren’t. This is a mandatory USATF rule that ensures your child is safe with this adult. A coach/parent volunteer should wear their badge with pride. •Practice Insurance This is only available to USATF members assigned to the club where they are practicing. Ensure your club has insurance before you practice.

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•USATF Membership Did you know that as a member of USATF you receive a running magazine at your home regularly? You’re also privileged to use a broad spectrum of discounts to hotels, rental cars, and airfare. Before you step onto the track for your first practice you should join USATF to gain all the privileges that membership has to offer. Most importantly though, membership in a certified club ensures you have insurance coverage during your practices and USATF competitions. •Proof of Birth For validation, go to link above for USATF Membership, find your name, and look at the fifth column. If the age number is underlined, then the athlete’s proof of birth has been verified in the national USATF membership database. If it’s not underlined, send a copy of the birth certificate to the Pacific Association office at 120 Ponderosa Ct., Folsom, CA 95630.

Roseville Express Track Club Meet April 18; Oakmont HS, Roseville FROM MAURA KENT The third annual Roseville Express Track Club (RETC) meet ended in success. Twenty-four USATF clubs and over 40 unattached athletes descended on Oakmont High School in Roseville for a glorious sun-filled day. With over 730 athletes expected to compete in this meet it required a lot of coordination from the RETC volunteers. Many thanks to Becky Klein for providing five certified USATF race walk officials to certify the 1500m and 3000m race walk events. Also to the other USATF officials and Sun City retiree T&F officials who helped out with the various running and field events. Your donation of time was invaluable. At the end of the day, only 30 of the 140 meet records were left standing. Athletes were pulling out all the stops to make this a premier meet of the season. The first events began at 9:00 a.m. and the last leg of the last 4x400m relay team crossed the finish line at 5:55 p.m. We encourage

all athletes, parents, and coaches to review results both at the Pacific Association website (www.pausatf.org) and also at www.athletic.net. At this time, Athletic.net cannot publish results for unattached athletes, but it’s an enhancement they plan to roll out before the 2010 track & field season. Steps to Locate Our USATF Region 14 Pacific Results Click on “Youth Clubs” in the left navigation bar. Scroll to the bottom of the page and view the right-hand side. If you haven’t set up your club with an account, follow the steps to create an Athletic.net account. Why? All results for our youth meets are loaded here after each competition. This allows athletes to view their athletic history week after week. As you set up your account, make sure you “edit athletes” to add in their correct age group for the 2009 season. There are many benefits for the athlete and coach when using www.athletic.net. Once a club has set up their team and loaded their roster, not only can current results be loaded but as time allows, a coach can input results from prior seasons. This allows an enhanced long-term view of an athlete’s growth in their events. To illustrate the benefits of Athletic.net, click on Roseville Express or go to www.athletic.net/TrackAndField/School.aspx ?SchoolID=28809. Once you are on the RETC athletic.net team page, follow these steps: In the top tool bar, click on the link titled “Athlete Season Records.” From here, an athlete can quickly see their best marks of the season. Next, click on “Mackenzie Arnold” or go to www.athletic.net/TrackAndField/Athlete.asp x?AID=736219. When you pull up an individual athlete, you can observe their development not only within the current season but also from past seasons. (Please note this is a work-in-progress and many of RETC’s historical results have not yet been loaded.) Above is just one example of the ways you can use this tool to improve the tracking of your athletes. When USATF moves into the cross country season we’ll load results from each meet, as well as provide a holistic picture of an athlete’s tenure in USATF. This tool is only as good as the data that’s loaded into it. Ensure you take the time to upload your results correctly. Take time to play with the website within your own club account and determine what will work best for your USATF club. L

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Track & Field May 24; College of San Mateo GOLD MEDALIST BROWN GETS 2009 WORLD BEST AND PR AT CSM FROM FRED BAER Stephanie Brown Trafton is not resting on her Olympic laurels this season. The USA’s only field event gold medalist at the 2008 Beijing Games established a personal best and 2009 world leading discus throw of 217 feet, 2 inches (66.21 meters) on her second attempt at USA Track & Field’s Pacific Association Championships at College of San Mateo Sunday afternoon, May 24. She won a duel with American Record holder Suzy Powell-Roos of Modesto, who had her season best of 203-0 on her first throw. (Her record, which Brown Trafton is chasing, is 222-0 set in 2007.) Those are the top two performances by Americans this season. (Powell-Roos, a threetime Olympian, and Becky Breisch each own two of the top performances—all performed at sites more renowned for favorable winds than San Mateo. Three were performed in Maui and one at Hartnell College in Salinas—all in 2007. Brown Trafton got her previous best, 217-1, last May at Salinas. She won Olympic gold with her 212-5 first round throw.) The athletes did have some helpful quartering breezes at CSM’s hilltop campus, which affords athletes and spectators spectacular views of San Francisco Bay. “I’d like to have more meets here,” Brown Trafton said. “I intend to PR every meet, but you can’t always meet your expectations. Even if I throw over 220 or 225 this year, I’m still a long way from being my best. I could be throwing over 230, with the right conditions. Eventually it will come. It’s a matter of international experience. I really have just one year of that kind of experience.” Brown Trafton, a San Luis Obispo native and two-time Olympian who now lives in Galt (near Sacramento), likes having the USA record holder as a competitor. “It provides a bit of a challenge. I have something to prove.” Lifelong Modesto resident Powell-Roos said, “It’s always nice to have good competition locally. Conditions were really incredible. The set-up is gorgeous. I was blown away by the scenic beauty.” The pair will meet three more times over the next month: at the May 30 Reebok Grand Prix meet on Randall’s Island, New York; the 16 c t & r n • j u l y – a u g u s t 2 0 0 9

Stephanie at the May 30th Reebok Grand Prix Meet in New York where she won the discus with a mark of 209–10. Powell-Roos was third in 201–03.

June 7 Prefontaine Classic in Eugene, Ore.; and the June 25–28 USA Championships, also in Eugene. The latter meet will determine the USA team for the World Championships in Berlin in August. Brown Trafton realizes that she is now a target (pointing to her back). “What’s different now is the expectations. I’ve never been the one people are gunning for. I’ve always been the underdog.” Other top PA championship marks from this meet: Four-time Olympic high jumper Amy Acuff of Isleton won easily at 5-7 (1.70 meters) in what may have been her final Northern California appearance before she retires at the end of the season. Stanford grad Erica McLain, a 2008 Olympic triple jumper who now lives in Menlo Park, won her specialty at 44-2 (13.46m). Cal grad Tim Bogdanof won the men’s 110 meter high hurdles in 13.81 seconds. McLain used the meet as a tune-up for June’s USATF championships. Her event is not in the VISA championship series of televised meets, so her competition and prize-money opportunities are limited in this, her first full season as a professional. She is participating in the Pacific Association’s $15,000 Grand Prix competition, however, and received double

PhotoRun.net

Pacific Association USATF Track & Field Championships

points at the Pacific Association’s meet. McLain, who still trains at Stanford with Coach Edrick Floreal, has found it a challenge to stay active on the elite level. “I’m living with a family in Menlo Park, in their pool house,” she said. McLain is one of only two Americans who have the international “A” standard (carried over from last season) for the World Championships. But she must also finish among the top four at the USATF championships to secure a team berth. She plans to move to San Francisco after the World Championships and begin work on a master’s degree in Fine Arts at the Academy of Art. L

Throws Series at the Pacific Association USATF F&F Championships Suzy Powell-Roos 61.87 (203-0), 61.41m (201-5), 61.38m (201-4), 60.73m (199-3), 61.20m (200-9), 58.34m (191-5). Stephanie Brown Trafton 62.72m (205 feet, 9 inches), 66.21m (217-2), 64.99m (213-2), 61.30m (201-1), 64.00 (210-0), foul. Top All-Time USA Women’s Discus Performances 67.67m 222-0 Suzy Powell-Roos Wailuku, Maui Apr. 14, 2007 67.37m 221-0 Becky Breisch Wailuku, Maui Apr. 16, 2007 66.54m 218-8 Becky Breisch Hartnell Col., Salinas May 17, 2007 66.23m 217-3 Suzy Powell-Roos Wailuku, Maui Apr. 16, 2007 66.21m 217-2 Stephanie Brown Trafton Col.of San Mateo May 24, 2009 66.17m 217-1 Stephanie Brown Trafton Hartnell Col., Salinas May 8, 2008 66.10m 216-10 Carol Cady San Jose City Col. May 31, 1986 (Except for the marks over three days in Maui, the other top performances all came at California Community College facilities.)

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CaliforniaTrack &RunningNews presents the

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The 24th edition of the Los Angeles Marathon on May 25th saw a course record-shattering performance by Kenyan and recent University of Louisville graduate Wesley Korir (#14). His time of 2:08:24 bested the previous record by 5 minutes, 27 seconds. (inset) Race leaders Korir (#14), Tariku Jufar (#1) and Negari Terfa (#4). See page 30 for race story.

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Calendar July 4, SAT Graeagle: Graeagle 5K/10K Run, Walk, Stride, 9am $20, $25 race day w/t-s, medals to all. Kids ¼ M Free (no t-s). S/F Graeagle Real Estate (49 miles no. of Truckee, Hwy 89); flat, scenic, road & trail in beautiful Mohawk Valley. Ideal vacation spot, swimming, restaurants, golf, cycling,etc. Sky High Events, 4967 Santa Rita Rd, 94820-0963; 510/223-5778; Online TheSchedule.com San Ramon: Run for San Ramon 5K, 10K, 8:30am-5K, 8:45am-10K, $25, $30 after 7/1 w/t-s, Refreshments, Awards, Raffle. Central Park, entrance on Alcosta Blvd. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 San Francisco: SF’s “Freedom Road 5K & Jefferson Mile”, Runs & Walks in Golden Gate Park near the Conservatory of Flowers to End the War on Drugs. www. PeopleEvents.org 650-291-8531. Send SASE to 528 Larch Ave, South San Francisco, CA 94080 Folsom: Folsom Firecracker 10K Run, 5K Run/ Walk, 8am $20, $25 after 6/21. Start 145 Parkshore Dr; run along Lake Natoma Bike trails. www.folsomfirecracker.com; Online TheSchedule.com

July 5, SUN Murphy: The Twisted Half Marathon 5K & 10K (22nd), 8am $30 5k/10K, $35 after 7/2, $35/$40-Half Mar. w/BarBQ @ Twisted Oak Winery ($10 non-runners), Awards, T-s, Raffle, Prize Money. Twisted Oak Winery. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 Graeagle: Graeagle Triathlon (.5mS-15mB-5kR), SuperKidz Tri, 8am $40, $50-Teams, $45/$55 race day w/t-s and medals for all. SuperKidz 7:45am (5-12 yrs) $15. Mill Pond next to Greagle General Store; S-warm water lake, B-loop flat, R-road run mostly flat, mild hills. Great for teams! Sky High Events, 4967 Santa Rita Rd, 94820-0963; 510/2235778; Online TheSchedule.com

July 11, SAT Tri for Fun Sprint Tri #2 (26th), http://www.tbfracing.com July 12, SUN San Francisco: Alcatraz Challenge Aquathlon & Swim (1.5mS-7mR), Experience 2 of SF's preeminent landmarks up

close & personal: 1.5 m. swim from Alcatraz with a 7 m. o/b run across the Golden Gate Bridge - swim only & relay options available. Register early - this event will ﬁll up by Memorial Day at the latest! SFBaySwimmer@sbcglobal.net / www.alcatrazchallenge.us Tri for Real Olympic Distance Tri Series #2, http://www.tbfracing.com Castro Valley: Eden Medical Center’s Run to the Lake 5K & 10K, 2,000 Runners/Walkers+ Kids Fun Run; Beneﬁts: Eden Medical Center Trauma Center, www.rhody.com

July 18, SAT Plesanton: Tri for Fun #2 (400ydS-11mB-3mR), 7am $55, $65 (if available-does sell out) w/t-s, Refreshments, Great Prizes. Shadow Cliffs Regional Park. Outstanding for beginners/novice, time trial for the more esprienced. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832

info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832

July 26, SUN Oakland: Lake Merritt Joggers & Striders Fourth Sunday Runs 5K, 10K, 15K, 9 a.m., $3 members, $5 non-members. Sailboat House, Lake Merritt, 568 Bellevue Ave, Oakland. Certified, flat loop course. . Hotline: (510) 644-4224; www.lmjs.org San Francisco: Run the Golden Gate Bridge in 2009 with The San Francisco Marathon! Featuring a full marathon, 2 half marathons and 5K. All proceeds benefit Youth Run4Fun. Fundraising options. www.runsfm.com Santa Cruz to Capitola: Wharf to Wharf 6 Mile (37th), 8:30am 40 bands along the point to point course. Limit 15,000 people, cash prizes. www.wharftowharf; kirby@wharftowaharf.com

August 1, SAT Greenville: Round Valley 5.3M Run/Walk, 1.5M Kids Run , Kids 200yd Dash, 9am 5.3M $20, $25 after 7/27 THE GREAT RACE® features a unique run-bike-paddle w/embroidered visor or hat; Junior 1.5M (11-16yrs) $15/$20. competition with many divisions for both ironpersons or relay Round Valley Lake Forest Service Day use site (3M outside teams. In its 36th year, the race is held along the beautiful Greenville); trail loop course mostly dirt, 1.5M paved. Kids Run American River Parkway, between Rancho Cordova and (10-under) 200yds Free. Major prizes M/W & runner ups, 10yr Sacramento. The three legs of the race consist of a 5.82 mile age groups-4 deep/medals, raffle, great food/drinks. John run, 12.5 mile cycle and a 6.35 mile paddle. Continuing this Showers, FRLT, PO Box 1825, Quincy 95971; Hotline/fax year is the Kaiser Permanente Kids Duathlon, a 2.5-mile run 530/284-1826; theshowers@frontiernet.net; and a 6-mile bike ride that provides kids with their own event www.roundvalley.com; online TheSchedule.com to compete in while family members are tackling THE GREAT August 8, SAT RACE®. Tri for Fun Sprint Tri #3 (26th), http://www.tbfracing.com July 19, SUN Los Gatos: Dammit Run 5M, 8:30am #30 w/t-s ($15w/o), Dublin: Jail Break Run 5K, 10K, 8am $25, $30 after 7/17 w/T-s, Refreshments, Raffle Prizes, Awards. Run the grounds $40/$20 after 8/12. Los Gatos HS Track; rough, rocky dirt trails, loop, paved, hills. Bruce Springbett, 452 Montgomery Ave, of the jail; ‘Santa Rita’ Jail (Alameda Country Jail). Benefits 95030; Active.com; eds322@comcast.net; 408/354-2005 the Special Olympics. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; August 9, SUN www.onyourmarkevents.com; 209/795-7832 The Tri fir Olympic Distance Series, http://www.tbfracing.com July 25, SAT Santa Cruz: Santa Cruz Sprint Triathlon, We are pleased to Livermore: Del Valle Swim 1/2M, 1M, 2M and a Separate announce that this year's race has been selected as the SW Swim/Run 1M & 3M (11th), 8:30am $35, $40 after 7/22, Regional Championship for Sprint Distance, Youth and Junior $50/$55 Swim/Run w/T-s, Raffle, Awards, Refreshments. categories. Last year the race sold out two weeks early so be Lake Del Valle Regional Park, Open water swim & Separate sure to register soon to reserve your spot. This race is has also Swim/Run. Great for first time w/warm clear 74’ water. On been selected as a stop on the USAT Endurance Mobile Tour for Your Mark Events, PO Box 1199, Arnold 95223; 2009. That means two days of expo, music, videos and product sampling by national sponsors.

DISCLAIMER Every effort is made to insure the accuracy of the information provided in the Calendar. However, the publisher is not responsible for errors, omissions or changes made after publication. You can save yourself time, money and frustration by pre-registering for events (especially before making any travel arrangements). You may wish to conﬁrm by telephone with organizers the date, time and location just prior to the event. LISTING YOUR EVENT For $75, your listing will be in print and online through the event date. Changes may be made at any time at no additional charge. Call 415-472-7223 for information. ONLINE CALENDAR An up-to-date version of the Calendar can be found online at www.TheSchedule.com. © 2008, The Runner’s Schedule. Reproduction in any form is prohibited without consent of the publisher.

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August 11, SAT Los Gatos: Dammit Run 5M, 8:30am $30 w/t-s ($15w/o), $40/$20 after 8/12. Los Gatos HS Track; rough, rocky dirt trails, loop, paved, hills. Bruce Springbett, 452 Montgomery Ave, 95030; Active.com; eds322@comcast.net; 408/354-2005 August 15, SAT San Francisco: ALCATRAZ SHARKFEST SWIM™ - 17th annual. $125; w/t-s. This is your chance to escape from the Rock. Don't wait to register, this event sells out 6 months in advance! Enviro-Sports, PO Box 1040, Stinson Beach, CA 94970; info@envirosports.com; www.envirosports.com; 415/868-1829. Plesanton: Tri for Fun #3 (400ydS-11mB-3mR)(22nd), 7am $55, $65 (if available-does sell out) w/t-s, Refreshments, Great Prizes. Shadow Cliffs Regional Park. Outstanding for beginners/novice, time trial for the more esprienced. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmark events.com; www.onyourmarkevents.com; 209/795-7832

August 16, SUN Felton: Race Thru the Redwoods 10K, Kids 1M (41st), 8:30am $20/$25 after 8/14 w/t-s and pancake breakfast. Henry Cowell Park. www.racethrutheredwoods.com; haﬂey@comcast.com August 23, SUN Oakland: Time IS ON Your Side 5K, 10K Run, 9am $6/8 nonmembers, $8/$10 race day w/prizes, awards. Sailboat House, 568 Bellevue Ave, Oakland. Guess your time and the closest wins. For entry send SASE to LMJS, 1910 Arrowhead Dr., Oakland 94611; www.LMJS.org; Hotline: 510/644-4224 August 29, SAT, Tri for Kids Triathlon, http://www.tbfracing.com Super Sprint Triathlon, http://www.tbfracing.com

August 30, SUN LUNA Bar Women's Triathlon Festival, www.tbfracing.com Mercer Island, WA: SEATTLE ESCAPE FROM THE ROCK TRIATHLON™ - 13th annual. $60-Ind, $120-Teams, $70/$150 after 7/30; w/t-s. Mercer Island, Washington, sets the stage for this beautiful course. We shut down an entire I-90 freeway just for this event! Enviro-Sports, PO Box 1040, Stinson Beach, CA 94970; info@envirosports.com; www.envirosports.com; 415/868-1829. Aptos: Dirt Inspires Women’s Half Marathon, There's a new race experience in town! Terri Schneider and Finish Line Productions have teamed up to create Dirt Inspires, a trail run in the Forest of Nisene Marks. This is a women's only race for trail runners of all abilities. This race is so special that we've created an entirely new website for all of the important information. So check out www.DITrailRuns.com. Event will be limited to 300 runners.

August 31, Mon Mt. Shasta Tinman Triathlon: A fun, family event. 740 yd swim, 10 mile bike, 4.5 mile run in the woods at the base of magnificent Mount Shasta. Benefits Dunsmuir Rotary community & youth projects. Contact Will Newman-tinman@wordsmithsmarketing.com September 5, SAT El Sobrante: Lakeridge Mini Man Triathlon (250ydS-11mB2mR), 10am $40, $45 raceday w/t-shirt, medals and one-day membership to Lakeridge Athletic Club to all finishers. Lakeridge AC; S-pool, B-scenic on San Pablo Dam Rd., R-flat course into Sherwood Forest. Sky High Events 510/223-5778. Lakeridge Athletic Club, 6350 San Pablo Dam Rd., 94803; Online www.TheSchedule.com

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September 6, SUN Bear Valley/N.CA: Bear Valley Triathlon (600yS-10.5mB3.25mR)(17th), 10am $55, $65 after 9/3, $155/$190 Relay w/Free BarBQ($10 for non-part.) & Beer! Great Prizes, Awards, T-s. Great race in great scenery; Bear Valley Lake, Bear Valley Village. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832

September 26, SAT Big Sur: BIG SUR TRAIL MARATHON, HALF MARATHON & 5 MILE™ 20th annual. $50-Mar, $30-Half/5M, $60/$35 after 9/11; w/t-s. You'll wind through the beautiful coastal forests and hills surrounding Big Sur River with redwood groves, oak and bay forests lining your path. Enviro-Sports, PO Box 1040, Stinson Beach, CA 94970; info@envirosports.com; www.envirosports.com; 415/868-1829.

Danville: Red T-Shirt 10K Run/5K Run or Walk (14th), Come and join Sparky George, the Bear Flag Runner and an old Marine, at the 14th Hats Off America Red T-Shirt 10K Run/5K Run or Walk on Saturday, February 7 beginning at 10 a.m. at Sycamore Valley Park , 2101 Holbrook Drive , Danville , rain or shine. Entry fee is $35 per person. There is no entry fee for volunteers. All runners and volunteers will receive a red tshirt, and lunch donated by El Balazo Restaurant, a major fouryear supporter. Online www.TheSchedule.com; Sparky 925/855-1950

Manteca: The Central Valley Triathlon Sprint(500yS-16mB3.1mR) and Super Sprint(200yS-5mB-1mR), 8am $60, $70 after 923, $50/$60; Relay $170/$200 w/BarBQ ($10 non-part.), T-s, Awards, Rafﬂe Prizes. Woodland Resevoir. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832

September 9, WED Davis: Golden Valley Harrier's 14th annual 5K, 10K, and kids 1K walk/run. Race starts and ends at Davis Commons Shopping Center in downtown Davis and winds through the ﬂat and beautiful greenbelts of Davis September 13, SUN San Francisco:

Banana Chase 5K & Young Champions Races 4,000 Runners/Walkers, 10th Annual, Beneﬁts: UCSF Children’s Hospital, www.rhodyco.com Oakland: Hope in Motion Half Marathon, 5K & 10K (2nd), 7:45am Half-$40/$45 after 8/31, 8am 5/10K-$30/$35 w/T-s, Refreshments, Awards and a Great sports bag. Lake Merritt/Boat House (560 Bellevue). Celebrating the birthplace of road running in the Bay Area. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 San Francisco: ALCATRAZ XXIX ESCAPE FROM THE ROCK TRIATHLON™ - 29th annual. $175-Ind, $300-Teams, $190/$360 after 12/31; w/t-s. This is your chance to escape from the ROCK and have the world famous triathlon experience, Enviro-Sports, PO Box 1040, Stinson Beach, CA 94970; info@envirosports.com; www.envirosports.com; 415/868-1829.

September 16, WED San Franciscio: JPMorgan Corporate Challenge 3.5 mile team event for employees of corporations, businesses, government agencies and nonproﬁt organizations. Info & registration at: www.jpmorganchasecc.com September 19, SAT Pleasanton: Back to School Scholarship Run 5K, 10K, Kids Fun Run(14th), 8:30am $25, $30 after 9/16 w/Monster Goodie Bags(25+lbs), Great Prizes(Trips, TVs etc), T-s, Refreshments. S hadow Cliff Regional Park. Presented by NCASMC. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 September 20, SUN Plesanton: Tri for Real (700ydS-19mB-4mR)(16th), 7am $65, $75 after 9/18(if available), Relay $185/$220) w/T-s, Awards, Refreshments, Great Prizes. Shadow Cliffs Regional Park. The best trophy in California. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832

September 27, SUN Oakland: Lake Merritt Joggers & Striders Fourth Sunday Runs 5K, 10K, 15K 9 a.m., $3 members, $5 non-members. Sailboat House, Lake Merritt, 568 Bellevue Ave, Oakland. Certified, flat loop course. Hotline: (510) 644-4224; www.lmjs.org Mountain View: Trailblazer Race 10K/5K Runs, 5K Trail Walk, Children's races (13th), 8:30am. Adult 10K or 5K Run: $25, $30 race day. Adult 5K Trail Walk: $15/$20. Youth 19 and under $10/$15. T-shirt included. S/F 1065 La Avenida Ave in Microsoft Campus, Shoreline Blvd exit off Hwy 101; scenic, paved & certified course on Stevens Creek Trail and Shoreline Park. Free children's races follow, along with refreshments, raffle, and a festival area. Reg form/and online reg www.stevencreektrail.org; Active.com; racers@stevenscreektrail.org or 408-255-5780. San Francisco: Komen San Francisco Race for the Cure, 9am. S/F near the Ferry Building ; Out and back course along the Embarcadero. Expo during and following the event at Justin Harmon Plaza. Susan G. Komen Breast Cancer Foundation, 150 Post St Ste 755, San Francisco 94108; Samantha@sfkomen; www.sfkomen.org; 415/397-8812 Reno: Safe & Healthy Homes 5K River Run/Walk, 9am $20, $25 after 9/18. Idelwood Park; run/walk along the beautiful Truckee River. www.cityofreno.com; Online Theschedule.com

October 3, SAT Napa: TRI, GIRL, TRI!® - 6th annual all women's triathlon. $70-Ind, $120-Teams, $80/$150 after 5/15; w/t-s. Now in its sixth year, our all-women's triathlon has fast become a favorite for first-timers as well as seasoned triathletes looking for a fun, supportive atmosphere! Enviro-Sports, PO Box 1040, Stinson Beach, CA 94970; info@envirosports.com; www.envirosports.com; 415/868-1829. October 4, SUN Merced: Gateway to Yosemite Triathlon (800/400/200yS24/6/4mB-6/2/1mR)(26th), 8:30am $65, $75 after 10/1-Long, $55/$65-Short, $35/$40-Kids w/T-s, Free BarBQ ($10 nonpart.), Awards-5Yr age groups, Raffle Prizes. Merced College Pool-Pol Swim. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 Sacramento: Corelogic Cowtown Marathon, Half Marathon, Relay, 5K, 7:30am $55 Marathon, $45 Half, $120 Mar. Relay, $25 5K by 8/29, $65/$52/$140/$30 by 9/25, $75/$60/ $160/$35 race day. William Land Park. Microfiber shirts, live bands, Chip timing, unique finisher awards, scenic, fast course, post-race party. Capital Road Race Management, PO Box 19027, 95819; www.sacramentocowtownmarathon.com; rich@capitalroadrace.com; 916/492-8966 Continued on page 29

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FAM ON THE RUN 8ek_fep =Xd`^c`\kk`# knf$k`d\ L%J% Fcpdg`Xe# Xkk\e[\[ 8ggXcXZ_`Xe JkXk\ Le`m\ij`kp Xe[ k_\ Le`m\ij`kp f] K\e$ e\jj\\# îX[lXkè^ è )'''% È=XdÉ `j k_\ )''0 LJ8 (,B Z_Xdg`fe Xe[ è )''.# iXe k_\ ]Xjk\jk ,''' d\k\ij \m\i Yp Xe 8d\i`ZXe fe L%J% jf`c (*1((%0* %

WHAT DO YOU ENJOY MOST ABOUT RUNNING CROSS COUNTRY? 8 ^ff[ Zifjj Zflekip Zflij\ ZXe Y\ m\ip Z_Xcc\e^è^ Xe[ i\nXi[è^% @ c`b\ _Xmè^ [`]ÔZlck Zflij\j n_\i\ pfl _Xm\ kf d\dfi`q\ k_\ Zflij\ Xe[ befn _fn kf iXZ\ jkiXk\^`$ ZXccp% N_\e pfl Ôe`j_ kfl^_ iXZ\j c`b\ k_Xk pfl ]\\c c`b\ pflËm\ XZZfdgc`j_\[ jfd\k_è^ Xe[ ]\\c c`b\ pflËm\ ^fe\ jfd\n_\i\% Cffg Zflij\j Xi\ cXqp dXeËj Zifjj Zflekip% K_\pËi\ le]lcÔccè^%

WHAT ARE YOUR FAVORITE CROSS COUNTRY RUNNING CONDITIONS? @ c`b\ [i`m`e^ iX`e%

WHAT GOES THROUGH YOUR MIND WHEN YOU’RE OUT ON THE TRAILS? @ kip efk kf k_`eb XYflk Xepk_`e^% @ kip kf Y\ gi\j\ek Xe[ \eafp \m\ip jk\g%

WHAT’S THE HARDEST WORKOUT YOU’VE EVER DONE IN CROSS COUNTRY SEASON? @ c`b\ _`cc i\g\Xkj ]fi Zifjj Zflekip% N_\i\m\i @Ëd c`mè^# @ kip kf Ôe[ k_\ cfe^\jk Xe[ jk\\g\jk _`cc Xifle[% @ ljlXccp [f X +'' d\k\i fi -'' d\k\i _`cc Xe[ ile `k Xk c\Xjk ('Ç() k`d\j% @ kiXè X c`kkc\ [`]]\i\ek n_\e `k Zfd\j kf _`ccj% @Ëcc ile Xcc flk kf k_\ kfg Xe[ af^ [fne \Xjp% @ [feËk _fc[ Xep$ k_è^ YXZb fe k_\ nXp lg% @ kip kf ^\k ]Xjk\i Xe[ ]Xjk\i Xj k_\ nfibflk gifî\jj\j i\^Xi[c\jj f] ]Xk`^l\% ?`ccj Xi\ X î\Xk \o\iZ`j\ è d\ekXc Xe[ g_pj`ZXc kfl^_e\jj% Kf ile k_\d n\cc pfl _Xm\ kf XkkXZb k_\d%

@J 9CFE;<I =8JK<I6 6

WHAT MOMENT STANDS OUT FROM YOUR HIGH SCHOOL SPORTS CAREER? @ i\d\dY\i iXZè^ Xk Jleb\e D\X[fn JkXk\ GXib è E\n Pfib% K_\i\ nXj X m\ip cfe^# jk\\g _`cc _Xc]nXp k_ifl^_ k_\ iXZ\ ZXcc\[ ZXi[`XZ _`cc% @ i\d\dY\i XcnXpj ^\kkè^ kf k_\ _`cc n`k_ jfd\fe\ iXZè^ n`k_ d\ jk\g ]fi jk\g% @ lj\[ kf dXb\ X gfèk kf _Xdd\i lg k_\ _`cc Xcc flk kf Yi\Xb n_f\m\i nXj n`k_ d\% @ i\d\dY\i ^\kkè^ kf k_\ kfg f] k_Xk _`cc Zfdgc\k\cp \o_Xljk\[ Xe[ ]\\cè^ c`b\ @ j_flc[ jkfg% Jfd\_fn @ nflc[ d\ekXccp glj_ k_ifl^_ k_\ ]Xk`^l\ Xe[ _Xdd\i k_\ [fne_`cc Xk k_\ kfg \m\e _Xi[\i Xj `] k_\ Ôe`j_ cè\ n\i\ i`^_k Xk k_\ Yfkkfd% K_Xk `j _fn @ nfe k_\ Zfe]\i\eZ\ Xe[ i\^`feXc Zifjj Zflekip Z_Xdg`fej_`g k`kc\j k_\i\%

WHAT’S YOUR FAVORITE PRE-RACE MEAL? @ c`b\ kf \Xk X e`Z\ jk\Xb Y\]fi\ dp iXZ\j% @ ljlXccp _`k FlkYXZb Jk\Xb_flj\ k_\ e`^_k Y\]fi\ Xe[ ^\k X e`Z\ jk\Xb n`k_ X j`[\ f] dXj_\[ gfkXkf\j%

WHAT’S THE MOST RANDOM THING YOU’VE EVER DONE? KXbè^ k_\ c\X[ è k_\ Fcpdg`Z jk\\gc\Z_Xj\ ÔeXc k_`j jldd\i% K_\i\ n\i\ fecp * fi + cXgj kf ^f Xe[ @ Zflc[ ]\\c dp c\^j [pè^ Xci\X[p% @ _X[ kf \`k_\i jkXik jcfnè^ [fne fi dXb\ jfd\k_è^ _Xgg\e% Jf @ jli^\[ kf k_\ ]ifek# _Xdd\i\[ k_\ gXZ\ Xe[ ki`\[ kf n`cc dpj\c] èkf X nè% @ jlggfj\ `k nXj X ZXi[`XZ _`cc dfd\ek% DXpY\ efk jf iXe[fd X]k\i Xcc%

WHAT QUESTION HAVE WE NEGLECTED TO ASK? Jfd\k`d\j pfl _Xm\ kf k\jk pfli c`d`kj% <`k_\i Ôe`j_ è k_\ gXZb fi ^f ]fi k_\ nè% @] pfl ^f ]fi k_\ nè Xe[ ]Xcc j_fik pfl Xk c\Xjk befn n_\i\ pfli c`d`kj Xi\% K_\e pfl ZXe jkXik nfibè^ fe glj_è^ k_fj\ c`d`kj% @k _Xj kXb\e d\ (, p\Xij f] glj_è^ kf ^\k kf n_\i\ @ Xd efn%

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ummer training is the key to success, not only in cross country next fall, but also your spring track season. The keys are to build yourself up, both physically and mentally. We at AT&F met with the folks at Saucony to help promote this program. Here’s what we’re going to do: We’ll provide you with 12 weeks of summer and fall training, taking you through the first month of your season in this training program. We’ll also provide you with fine-tuning suggestions each and every week on www.atf-athlete.com, starting the week of June 28, 2009. We’re publishing this piece in American Track & Field, Athletes Only and California Track & Running News. After your track season, you need to take a couple weeks’ break. The break can be a complete departure from running and your regular schedule. If you want to run, then no more than four runs a week of about 40 minutes. Your body and spirit need a break. Pick some books you want to read this summer. Pick the movies you’ve not yet seen. Do some summer vegging. Remember, your summer training program is to build you up and prepare your body and spirit to handle the hard racing and training that come in the fall. This can only happen if you allow your body to rest, and find outlets from the training regimen.

Before you begin your training ... 1. Make sure you have two pair of good training shoes. We suggest that most training shoes can last about 12–16 weeks with your level of training. Take your time when you go to your local running store to purchase training shoes and remember to go at the end of the day (your feet swell during the day). Bring a clean pair of socks and be prepared to check five to seven pair of shoes to find the right shoe for you. Also check socks, shorts and tops (although you probably have enough t-shirts to keep you going for months!). 2. Make sure you’re hydrating yourself. Eight to 10 glasses of water a day plus sports drinks and juice are a good start. Drink coffee, tea and carbonated soda sparingly. 3. You have to fuel the engine. To do that, you have to get the proper amount and proper types of food into your system. Fruits, vegetables, whole grains, pasta, modest amounts of fish, chicken and beef make sense. For snacks, try an apple and peanut butter. Nuts are good, pizza, tacos and the trip to fast food places are fine, as long as you’re not doing it every day! 4. Sleep—yes, sleep is important. I know that at 17 or 18 you can text all night or check out the newest game on Xbox, but it’ll affect your training. Get 8–10 hours of sleep and, if you can, try a nap (yes) a few afternoons. 5. Get your training group down. Some people like to train by themselves, but find help with the hard days or long days. Find what works for you and your training style. 6. Inspiration. Find some good books (Once a Runner, The Irishmen Who Ran for Britain, The Lonely Breed, A Cold, Clear Day, Self-made Olympian) that can inspire you. Find music that inspires you (Outkast, Disturbed, Hurt, Counting Crows, Led Zeppelin, ACDC). 7. Goals. Do you want to make the top 7? Do you want to improve your times at your league and section meets? Do you want to race better over the second half of the course? Think about these things now, write them on a postcard and prop them in your room where you can read them each day.

Week 1: Summer training begins ... Goals: In this week, we’ll get you on the road to a good summer of training. We’ll run a long run, a tempo run and some moderately paced runs each week. Don’t worry about pace the first 2 weeks, just get out there, have some fun and get in the habit. Workouts always start with warmup— some gentle stretching of the major muscle groups, light jogging. Do the same for cooldown. Monday, Wednesday, Friday: 35–40 minutes’ easy running, warm up, cool down. Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5 kilometer. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 2 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. Saturday: Off, walk, bike, see a movie. Sunday: Long, easy run, 45 minutes, easy, easy, on grass or dirt. One thought. Make sure that you run on a variety of surfaces—dirt, grassy fields, sand, road, track. It’s good for the feet, and lets you use your feet in a healthy manner.

AT&F 2009 SUMMER XC TRAINING PROGRAM • iii

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CROSSING THE LINE WITH MAGDA DX^[Xc\eX C\np$9flc\k# )''/ L%J% Fcpdg`Z dXiXk_fe\i# `j k_\ )''0 LJ8 ?Xc] DXiXk_fe :_Xdg`fe% DX^[X _Xj X dXjk\iËj [\î\\ è \o\iZ`j\ g_pj`fcf^p ]ifd :Xc JkXk\ ?XpnXi[ n_\i\ j_\ nXj Xcjf X kiXZb Ô\c[ 8cc$8d\i`ZXe% J_\ `j efn X ZfXZ_ ]fi :XcËj Zifjj Zflekip gifîXd%

HOW DID YOU END UP BECOMING A RUNNER? 8 ]i`\e[ f] dè\ è _`^_ jZ_ffc ZfemèZ\[ d\ kf Zfd\ flk ]fi k_\ Zifjj Zflekip k\Xd% @ nXj X jn`dd\i Xe[ e\\[\[ jfd\k_è^ kf [f è k_\ f]] j\Xjfe# Xe[ @ _X[ X î\Xk k`d\ [fè^ `k% @ Xcjf ]fle[ flk k_Xk @ nXj dlZ_ Y\kk\i è ile$ eè^ k_Xe @ nXj è jn`ddè^# jf @ jklZb n`k_ `k%

WHAT DO YOU ENJOY MOST ABOUT RUNNING? K_\ gcXZ\j @ ^\k kf j\\% Efk aljk k_\ jgfkj Xcc fm\i k_\ nfic[ k_Xk Zfdg\k`k`fej kXb\ d\ kf# Ylk k_\ kiX`cj @ ^\k kf ile fe \m\ip n\\b% @ Xcjf Ôe[ k_\ k`d\ jg\ek ilee`e^ n`k_ dp ]i`\e[j fi k\XddXk\j gi`Z\c\jj%

DO YOU CROSS-TRAIN AT ALL? P\j# @ jk`cc jn`d jfd\% @ c`]k n\`^_kj Xe[ [f X cfk f] Zfi\ jki\e^k_\e`e^%

WHAT’S THE HARDEST WORKOUT YOU’VE EVER DONE? 9\]fi\ k_\ Fcpdg`Z ki`Xcj è )''+# @ [`[ X nfibflk k_Xk èmfcm\[ (, d`c\j nfik_ f] k_i\j_fc[ gXZ\ ileeè^ Xk k_\ k`d\ XYflk ,1). gXZ\ n`k_ ( dèlk\ i\jk ]fi \XZ_ k_i\j_fc[ d`c\# è Yflkj f] ,# +# *# )# Xe[ ( d`c\ \XZ_%

BEST EXPERIENCE OF YOUR RUNNING CAREER SO FAR? <Xj`cp Ôe`j_`e^ )e[ Xk k_\ )''/ Fcpdg`Z dXiXk_fe ki`Xcj%

WHAT’S THE HARDEST CHALLENGE YOU SEE AS A COACH FOR HIGH SCHOOL AND COLLEGE RUNNERS? Jfd\k`d\j Xk_c\k\j [feËk _Xm\ k_\ jXd\ [\jì\ kf jlZ$ Z\\[ k_Xk pfl _Xm\ ]fi k_\d kf jlZZ\\[% K_\pËi\ g\i]\Zkcp _Xggp Y\è^ d\[`fZi\ fi [\Z\ek n_\e pfl befn n`k_ dfi\ [\[`ZXk`fe k_\p Zflc[ Y\ î\Xk% @ kip kf Y\ X ^ff[ \oXdgc\ Xe[ kip kf dXb\ k_\d Y\c`\m\ k_\p ZXe XZ_`\m\ X dlZ_ _`^_\i c\m\c# Ylk è k_\ \e[ k_\ Xk_c\k\ _Xj kf Z_ffj\ `k ]fi _`dj\c] fi _\ij\c]%

WHAT’S THE BEST NUTRITION ADVICE FOR HIGH SCHOOL ATHLETES? Jf dXep Xk_c\k\j kiXè m\ip _Xi[# Ylk ]fi jfd\ i\Xjfe fm\icffb gifg\i elki`k`fe fe X [X`cp YXj`j Xe[ Y\]fi\ `dgfikXek nfibflkj fi iXZ\j# f]k\e glkkè^ k_\dj\cm\j Xk i`jb ]fi èalip% Jf# dp X[m`Z\ nflc[ Y\ kf jkXp _p[iXk\[ iv • AT&F 2009 SUMMER XC TRAINING PROGRAM

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WHAT’S YOUR FAVORITE PRE-RACE MEAL? G\\kj :f]]\\ Xe[ MXe`ccX >L%

FAVORITE PIG-OUT FOOD? ;Xib Z_fZfcXk\ `Z\ Zi\Xd n`k_ ]i\j_ jkiXnY\ii`\j%

MOST RANDOM THING YOU’VE EVER DONE? FeZ\ X p\Xi dp ^`ic]i`\e[j Xe[ @ [i`m\ kf Pfj\d`k\# _`b\ ?Xc] ;fd\ Xk e`^_k le[\i X ]lcc dffe# nX`k ]fi k_\ jlei`j\# k_\e _`b\ YXZb [fne Xe[ [i`m\ _fd\%

WHAT’S THE BEST WAY TO WARM UP FOR A RACE? <Xjp ileeè^1 8Yflk (, dèlk\j f] af^^è^ gi\gXi\j pfli dljZc\j ]fi X nfibflk&iXZ\% @] k_\ n\Xk_\i `j nXid# pfl [feËk e\\[ dlZ_ k`d\ kf nXid lg% ;i`ccj1 _`^_ be\\j# ]Xjk ]\\k 8Zk`m\ jki\kZ_è^ 8 ]\n jki`[\j1 ('' d\k\ij f] c\e^k_ Xk d`c\ gXZ\&\]]fik D\ekXc gi\gXiXk`fe1 I\d\dY\i k_Xk pfl _Xm\ ef Zfekifc fm\i pfli Zfdg\k`kfij Xe[ n_Xk k_\pËm\ [fe\ kf gi\gXi\# jf ZfeZ\ekiXk\ fe k_\ gfj`k`m\ Xjg\Zkj f] pfli kiXèè^# i\cXo Xe[ iXZ\ n_Xk pflËi\ ZXgXYc\ f] XZ_`\mè^%

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Week 2: Getting the habit started ... Monday, Wednesday, Friday: 40 minutes’ easy running, warm up, cool down. Tuesday: 1 mile warmup, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5 kilometer. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 2 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. Saturday: Off, walk, bike, see a movie. Sunday: Long, easy run, 50 minutes, easy, easy, on grass or dirt. Thoughts: You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well and hang out with your friends.

Week 3: Training gets rolling ... Goals: We’ll begin running 6 days a week and the 7 days a week can begin for juniors, seniors. For college athletes, add a second run 3 times a week of 35–40 minutes of easy running on Monday, Wednesday and Friday. Monday, Wednesday, Friday: 40–45 minutes easy running, warm up, cool down. Tuesday: 1 mile warm up, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. If you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Saturday: Easy 30-minute run or a walk. Sunday: Long, easy run, 50–55 minutes on grass or dirt, hang with friends.

Week 4: The training gets tough ... Week 4 you should be running at a better pace than your start and noting that your tempo runs are more fun. You’re getting into a groove. Do the tempo runs and hill runs with teammates, the hard workouts are easier this way. Monday, Wednesday, Friday: 40–45 minutes easy running, warm up, cool down. Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Saturday: Find an all-comers meet, and run a 2 mile or 5K. Warm up, run strong and then cool down. Sunday: Long, easy run, 50–55 minutes, easy, easy, on grass or dirt with friends.

Week 5: Getting on track ... Week 5: We’re getting on track. Make sure you stay focused on the goals. You’re starting to get fit, you run faster, you feel fitter. Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Saturday: Easy 30minute run or a walk. Sunday: Long, easy run, 55–60 minutes, easy, easy, on grass or dirt with friends.

Week 6: Midway through the summer ... Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:50 for 5K now, that means a 6:05 pace plus 30 seconds, or a 6:35 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jogging back to the start. Keep the strideouts relaxed. Saturday: Easy 30 minutes or find a hilly 4-mile race. Sunday: Long, easy run, 60–65 minutes, easy, easy, on grass or dirt with friends.

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This is a tough week. Check your shoes and make sure they aren’t too worn down. Now would be a good time to get some racing shoes for the fall and use them for tempo runs.

Week 7: Getting in the groove ... Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at a halfminute per mile slower than your present mile pace for a 5K. So if you can run 18:50 for 5K now, that means a 6:05 pace plus 30 seconds, or a 6:35 per-mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 7 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Saturday: Easy 30-minute run or a walk. Sunday: Long easy run, 55–60 minutes, easy, easy, on grass or dirt with friends.

Week 8: Here comes the cross country season ... High schoolers: You’ll start school within a couple of weeks, college runners have a month to go. Juniors and seniors can handle the 2 or 3 easy morning runs, and college runners, depending on their standards, should be able to handle 3 morning runs a week. Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yards strideouts, relax, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:30 for 5K now, that means a 6:00 pace plus 30 seconds, or a 6:30 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 7 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Saturday: Easy 30-minute run or a walk. Sunday: Long, easy run, 60–65 minutes, easy, easy, on grass or dirt with friends.

Week 9: Early racing begins ... Your first real race will be a revelation. You should be able to handle the distance, but perhaps your pace will be slower. You’ll recover fast, so you should know that in 3 to 5 races, you’ll be racing fit. Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150-yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:30 for 5K now, that means a 6:00 pace plus 30 seconds, or a 6:30 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150-yard strideouts, jog back to the start. Keep the strideouts relaxed. Saturday: Easy warm up, 5K race for high school, 4 miles for college. Sunday: Long, easy run, 65–70 minutes, easy, easy, on grass or dirt with friends.

Week 10: Early season ... High school starts quickly with a couple of races a week, so use those early races to get into shape; continue to build speed. Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150-yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes. Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:30 for 5K now, that means a 6:00 pace plus 30 seconds, or a 6:30 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Or, if a race happens on Thursday and Saturday, finish up with the 10 times 150 yards and cool down. Saturday: Easy 30-minute run, or a race of 5K for high schools, 8K for college. Sunday: Long, easy run, 65–70 minutes, easy, easy, on grass or dirt with friends.

Week 11: Early season ... Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass. Tuesday: 1 mile warmup, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at halfminute per mile slower than your present mile pace for a 5K. So if you can run 18 minutes for 5K now, that means a 5:50 pace plus 30 seconds, or a 6:20 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Or, if a race happens on Thursday and Saturday, finish up with the 10 times 150 yards and cooldown. Saturday: Easy 30 minute run, or race of 5K for high schools, 8K for college. Sunday: Long, easy run, 65–70 minutes, easy, easy, on grass or dirt with friends.

Week 12: You’ve arrived! By this week, most of you will have raced once or twice, and will be getting into the racing grove. If you’re doing early a.m. runs and need to cut one out, do it. If you’re feeling good but not sure about your leg speed, try this change we’ll suggest for Thursday and do this for the next 3–4 weeks. Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150-yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18 minutes for 5K now, that means a 5:50 pace plus 30 seconds, or a 6:20 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. If a race happens on Thursday and Saturday, finish up with the 10 times 150 yards and cooldown. Or, if you need some speed work, try the warm up, and 6 times 800 meters in your race pace for mile split at 5K. So if you can run 18 minutes for 5K, your half pace would be 2:45 for 800 meters. Saturday: Easy 30-minute run, or race of 5K for high schools, 8K for college. Sunday: Long, easy run, 65–70 minutes, easy, easy, on grass or dirt with friends.

Anthony Famiglietti is the male runner pictured in our XC Training Piece. Fam, as he’s called, has run the mile in 3:55.71, the steeple in 8:17.34, the 5000 meters in 13:11.93, and the 10,000 in 27:37.74. He is a 2008 Olympian at the steeplechase and a well-respected painter. Fam captures the spirit of the Saucony brand: loyal to the sport, and willing to shake it up, whether he races in cross country, track or on the roads! Magdalena Lewy Boulet finished second last year in the women's Olympic Trials marathon. She races cross country, on the track and on the roads. In 2004, Magdalena took 5th in the women's Olympic trials marathon, missing the team by a small margin. In 2008, Magdalena took the lead from the first mile and led through 22 miles, finishing in 2nd place and making the 2008 team, in 2:30.19, her personal best! In the 10,000 meters, Magdalena took 6th, in her best of 32:45.06. Married to a former miler, and with a son, Magdalena, who was born in Poland, became a U.S. citizen on September 11, 2001. The Shay XC shoe is named in honor of the late Ryan Shay, who ran for Saucony and passed away doing what he loved: racing. It’s the best selling cross country racing shoe in North America. We hope that you like it and use it. Our friends at Saucony sponsored this section to help make you better runners and to show that Saucony is all about loyalty to the sport. Cross country is pure, mud, dirt, hills, and lots of good stories to tell after the races! They ask you to consider its line of running footwear, which can be found at www.saucony.com/Shay XC The ATF presents the Summer 2009 XC Training Program, sponsored by Saucony, which was written, designed and published by Shooting Star Media, Inc., copyright 2009. All rights reserved. Saucony logo, Saucony pages on p. 2, 4, 6, 8 are the sole property of Saucony, Inc. Written by Larry Eder, proofed by Marg Sumner, designed by Alex Larsen. All photos by Photorun.net

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October 10, SAT San Francisco:

Glide Floss Bridge to Bridge with KFOG, KNBR & The BONE Radio Stations (33rd), 6,000 Runners/Walkers; Beneﬁts: Northern California Special Olympics; www.rhodyco.com

October 11, SUN Healdsburg: Wine Country Marathon, Half Marathon, www.winecountrymarathon.com; brad@eventswithsole.com Fremont: Happy Fish Run for Education 5K, 10K & Kids 1/2M, 1/4M (5th), 9am $25, $30 w/T-s, Refrshments, Awards, Prizes & kids activities (kids $10). Central park/Lake Elizabetha beautiful park setting. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832

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w/LS shirt, Chip Timing, refreshments, drawing. 8:30am Kid’s _ & 1/4 M $16 w/t-s & special treat. ParaVi Winery; rolling paved loop through the scenic neighborhoods & fruit ranches of Apple Hill. Guaranteed LS/t-s to 1st 1,700. Free Satellite parking w/shuttle to race start. Apple Harvest theme. Camino School Club Beneﬁt, rich@capitalroadrace.com, www.applehillrun.org; 916/492-8966

November 7, SAT Knights Ferry: Salmon Duathlon (5kR-30kB-2.5KR)(13th), 9am $45, $50 after 11/4, $85/$95-Relay w/T-s, Free Beer, Awards, Refreshments, Rafﬂe Prizes. Stanislaus River Park-half way between Oakdale and Sonora. On Your Mark Events, PO Box 1199, Arnold 95223; Hinfo@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 Knights Ferry: Salmon 5000 (5K) (13th), 9am $30, $35 after 11/4 w/T-s, Awards, Refreshments, & Free Beer. S tanislaus River Park. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832

San Luis Obispo: San Luis Obispo City to Sea Half Marathon, 5K Run/Walk, 8am $60, $80 after 10/7, 5K $45/$44; LS Tshirt, goodie bag, Prizes for overall ﬁnishers. Downtown SLO to Pismo Beach continuing on country roads & ﬁnishing along Shell Beach Road At Dinosour Cove Park. SLO City to Sea Half Marathon, PO Box 8106, 93406; Brian Locher; www.citytothesea.org; 805/546-3100 x 2716

Stinson Beach: STINSON BEACH MARATHON, 25K & 7Mile™ - 19th annual. $30-10K/Half, $35 after 10/23. $50–Marathon, $60 after 10/23. w/t-s. The most varied course you'll ever experience with a beach start and a climb into the mountains with beautiful views and surroundings the whole way. EnviroSports, PO Box 1040, Stinson Beach, CA 94970; info@envirosports.com; www.envirosports.com; 415/868-1829

Santa Cruz: SuperKid Triathlon, We're really looking forward to this year's event. We've got some cool new bike racks, an extra age group added for 15 year olds, a longer course for the older kids, and full chip timing for ages 7 - 15. Check it out and register soon. Last year this event sold out two weeks prior to the event.www.ﬁnishlineproduction.com; info@ﬁnishlineproduction.com

November 8, SUN Danville: Red T-Shirt 10K Run/5K Run or Walk (14th), Come and join Sparky George, the Bear Flag Runner and an old Marine, at the 14th Hats Off America Red T-Shirt 10K Run/5K Run or Walk on Saturday, February 7 beginning at 10 a.m. at Sycamore Valley Park , 2101 Holbrook Drive , Danville , rain or shine. Entry fee is $35 per person. There is no entry fee for volunteers. All runners and volunteers will receive a red t-shirt, and lunch donated by El Balazo Restaurant, a major four-year supporter. www.TheSchedule.com; Sparky 925/855-1950

October 17, SAT Manteca: Central Valley Triathlon (500yS-16mB-3.1mR), (1.5KS-40KB-10KR), 7:30am $70, $80 after 10/14International, $60/$70-Sprint, Relay $170/$200(both) w/T-s, BarBQ ($10 non-part.), Awards, Raffle Prizes. Woodward Resevoir. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 October 24, SAT Brentwood/Livermore: Los Vaqueros Tarantula Run Half Marathon,10K, 5K, Kids 1K, 8am-Half, 5K/10K-8:30am $20, $25 after 9/30, $60 Family of 4 ($15 ea addtl) w/T-s, Goody Bag, Awards. The 10K & Half Marathon are hilly; Kellog Creek Picnic area in Los Vaqueros Watershed. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 October 25, SUN Santa Cruz: Grape Stomp Half Marathon, 10K and 5K, This year we'll be making a few course changes to allow for start and finish line chip timing, a new 5K course that stays completely on the bike trail, entertainment, winery tours and some great new sponsors. www.finishlineproduction.com; info@finishlineproduction.com October 31, SAT Napa: NAPA WINE COUNTRY MARATHON, HALF MARATHON & 10K™ - 19th annual. $30-10K/Half, $35 after 10/16. $50–Marathon, $60 after 10/16. w/t-s. Babbling streams will be your soundtrack as you challenge yourself on the lush single-track trail within Bothe-Napa Valley State Park. EnviroSports, PO Box 1040, Stinson Beach, CA 94970; info@envirosports.com; www.envirosports.com; 415/868-1829. November 1, SUN Camino: Apple Hill Harvest 8.5M, 3.5M Run/Walk, 1/4 & 1/2 M Kid’s Runs (30th), 8:55am 8.5M, 9am 3.5M $30/$35 after 10/24

Fresno: join the legendary Dick Beardsley for the second running of the Eye-Q Two Cities Marathon and half located in the heart of California, central to San Francisco, Yosemite and the Sequoia NP. This event has something for everyone. Marathon, half marathon, half marathon walk and 4 person relay. A $10,000 prize purse has been established to bring the ﬁnest athletes from around the nation to compete in the marathon and half. The course is USATF Ceriﬁed, fast and can be used as a Boston Qualifer. You will run along beautiful tree lined paved pedestrian and bike pathways through Fresno and Clovis. Last years event sold out early. The entries are limited to 5,000 participants. Register at www.RunFresno.com

November 15, SUN San Francisco: SF’s Run & Walk for the Hungry, is a 5K & Mile for the San Francisco Food Bank near the Conservatory of Flowers In GG Park. www.PeopleEvents.org 650-291-8531. Send SASE to 528 Larch Ave, South San Francisco, CA 94080 November 22, SUN Oakland: Lake Merritt Joggers & Striders Fourth Sunday Runs 5K, 10K, 15K, 9 a.m., $3 members, $5 non-members. Sailboat House, Lake Merritt, 568 Bellevue Ave, Oakland. Certified, flat loop course. Hotline: (510) 644-4224; www.lmjs.org Vallejo-Mare Island: Return to Mare Island 3.1 Mile Run/Walk (4th), 9am $30, $35 after 11/20,, $15 All students, $70 Family of 3 w/Awards, T-s,, Refreshments, Raffle Prizes. Touro University (1310 Johnson Ln); scenic run through the Old Mare Island Navy Base including the Admiral’s housing. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com;

November 26, THURS Sacramento: Run to Feed the Hungry 10K Run, 5K Run/Walk

(16th), 10k -8:15am, 5k – 9:00am; $35/$40 race day, 15 and under $20 anytime. A Sacramento Thanksgiving morning tradition. Largest Thanksgiving Day Run/Walk in the U.S. with over 28,000 participants in ’08.Guaranteed LS t-s 1st 28,000. CSUS (J/Carlson Sts.); cert., fast loop through one of Sac’s most beautiful neighborhoods. $6,000+ prize money, $2,500 bonus $$, ChronoTrack Timing and live TV coverage, live music, Elvis. Beneﬁts Sac Food Bank & Family Services. Run to Feed the Hungry, PO Box 19939, 95819; Online www.runtofeed thehungry.com; rich@capitalroadrace.com; 916/492-8966

December 27, SUN Oakland: Lake Merritt Joggers & Striders Fourth Sunday Runs 5K, 10K, 9 a.m., $3 members, $5 non-members. Sailboat House, Lake Merritt, 568 Bellevue Ave, Oakland. Certified, flat loop course . Hotline: (510) 644-4224; www.lmjs.org November 28, SAT Join us for the Amica Insurance Seattle Marathon 2009! The RRCA and AIMS certified marathon and half marathon courses consist of rolling hilly sections and scenic views of downtown Seattle and Lake Washington. The Seattle Marathon Family of Events also includes the Seattle Children’s Kids Marathon, the Seattle Marathon 5K Race presented by Road Runner Sports on November 28, and the Health+Fitness EXPO on November 27 & 28. For more information visit our website at: www.seattlemarathon.org November 29, SUN San Francisco:

San Francisco: RUN WILD For A Child 5K & 10K (25th), San Francisco Golden Gate Park. 6000 Runners/Walkers ; Beneﬁts: SF Fireﬁghters Toy Program. www.rhodyco.com

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December 5, SAT San Ramon: Bah Humbug Run 5K by the City of San Ramon, 9am $25, $30 after 12/1 w/Awards 5-yr age groups, Refreshments, Prizes, L/S T-s. Cornear of Camino Ramon & Bishop Dr. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 December 20, SUN San Francisco: “Christmas Classic 5K & Miracle Mile” Runs & Walks for the Rose Home Women’s Shelter.

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www.PeopleEvents.org 650-291-8531. Send SASE to 528 Larch Ave, South San Francisco, CA 94080

January 24, SUN ’10 Lahaina: Maui Oceanfront Marathon, 6am Start of event shops at Wailea; pt to point ﬂat and fast course with beautiful ocean and mountain vistas. Run north through Kihei and along some of the prettiest beaches in the world. Designer medals and t-shirt to all ﬁnishers. January is a great month to run in Hawaii! www.mauioceanfrontmarathon.com; leswright@sbcglobal.net.

March 20, SAT ’10 Oakland: Join us for a 5K Walk/Run and 10K Run around pristine Lake Merritt in Oakland for our 16th Annual AHS Greek Independence Day Walk/Run. Enjoy the refreshments, music and rafﬂe prizes. Awards for all categories and crowning laurel wreaths for overall winners. Discounted reg fees for 19 and under. www.run.pahh.com; Online Theschedule.com

Cooperative Conditions and a Record-Shattering Run Highlight 2009 LA Marathon E

ven in marathon circles, Wesley Korir’s name was not well known before this year’s Los Angeles Marathon, presented by Honda, on May 25th. It is now. Korir, a recent graduate of the University of Louisville, combined favorable weather conditions and a patient attitude to shatter the Los Angeles Marathon record with a time of 2:08:24 and earn a startling $188,705 in cash and prizes. The 26-year-old Kenyan slashed five minutes and 27 seconds off his previous personal best and clubbed the Marathon’s existing race record of 2:08:40 set by countryman Benson Cherono in 2006. Korir won $20,000 in cash and a new Honda EX-L sedan (MSRP of $28,705) for winning the men’s race, finishing more than a minute ahead of Ethiopia’s Tariku Jufar (2:09:32). He added $100,000 for winning the unique Los Angeles Marathon Challenge for finishing first overall, passing women’s winner Tatiana Petrova of Russia in the 24th mile. Finally, his record-setting time was also good for a time bonus of $40,000. Petrova, running for a spot on the Russian national team in the IAAF World Championships marathon to be held in Berlin, Germany in August, surged in the final six miles to break Ethiopia’s Amane Gobena and win the women’s division in 2:25:59. She won the $20,000 first prize for the women’s race and a Honda Accord EX-L sedan, plus a time bonus of $20,000 for a one-day total of $68,705. The fast loop course, run in helpful Memorial Day conditions under a morning cloud cover and temperatures that ranged from 59º to 63º during the elite race, saw two of the four fastest men’s times in race history and two of the top seven times in women’s history. And both the Kenyan men and Russian women extended their winning streaks in the race to 11 years and five years, respectively. In total, nine elite runners qualified for time bonuses totaling $138,000, bringing the overall prize purse for the 2009 event to $395,410. The elite fields, of course, were not the only ones running. Other winners included Aaron Gordian of Mexico in the men’s wheelchair 30 c t & r n • j u l y – a u g u s t 2 0 0 9

division (1:31:19, winning $2,500) and Amanda McGrory of Savoy, IL in the women’s wheelchair race (1:48:13, also winning $2,500). The top Masters (40 and older) finishers were Sergio Fausto (51) of South Gate, CA (2:38:37) and Carista Strickland (47) of Aliso Viejo (3:14:07). Los Angeles Marathon XXIV attracted 17,307 participants, with the accompanying ACURA LA Bike Tour drawing 7,192 and the LA 5K Run/Walk registering 2,306 entrants for an all-race total of 26,805. Entrants came from 38 different counties. “This is a tremendous example of the transformative power of sport,” said Marathon president Russ Pillar, who greeted runners on their final steps to the finish line for more than five hours on Monday. “We plan to have even greater events in the future.” While thousands of runners were running, jogging, and walking the 26.2-mile course in Los Angeles, “shadow” Los Angeles Marathons were taking place among military personnel in Iraq and Afghanistan. At Camp Taji in Iraq, located about 20 miles north of Baghdad, more than 500 soldiers from the 56th Stryker Brigade participated in a marathon of their own, supported by the Los Angeles Marathon. Conceived as a Memorial Day fund-raiser for the family of a fallen comrade, the event started at 5 a.m. to beat the heat and finished about 10 a.m. with the final runners making their way to the finish line in 99º temperatures. In Afghanistan, two soldiers who had heard about the Iraq race participated in a marathon as well and were sent T-shirts and finisher medals by the Los Angeles Marathon to salute their effort. On the streets of Los Angeles, of course, there were thousands of individual stories along the route; some of the highlights: Marathon organizers were informed about two marriage proposals that were made at the finish line. Chris Del Valle of Twenty Nine Palms, ran the race dressed as Uncle Fester from “The Adaams Family.” He and “Thing”—perched atop Del Valle’s head—finished in 5:21:54. Ultra-marathoner Dean Karnazes ran the

course in 4:04:39, one day after finishing a 100mile run from Santa Barbara to the Los Angeles Marathon exposition at the LA Convention Center. A total of 208 Legacy Runners—who each completed all 23 previous Los Angeles Marathons—entered the race, with many already planning their participation in the Silver Anniversary edition in 2010. In the end, Korir’s running and attitude summed up the race and its impact far beyond the individual activity of running. He bought his usual pair of tuna sandwiches on Sunday and planned to eat one that night and then one after the race on Monday. But on exiting the shop, he saw a homeless woman asking for help. He gave her one of the sandwiches, ate the other, and ran to a career-making victory on the streets of Los Angeles on a Memorial Day he and many others will never forget. —Courtesy Los Angeles Marathon TOP FINISHERS MEN 1. Wesley Korir, 26, KEN, 2:08:24 2. Tariku Jufar, 24, ETH, 2:09:32 3. Laban Kipkemboi, 31, KEN, 2:10:29 4. Mulugeta Wami, 26, ETH, 2:10:49 5. Negari Terfa, 25, ETH, 2:10:53 Top 5 Californians 12. Brian Livingston, 31, Los Angeles, 2:21:34 13. Romualdo Sanchez, 39, Los Angeles, 2:25:40 15. Mark Batres, 24, Rowland Heights, 2:30:33 16. Will Hudson, 27, Berkeley, 2:32:32 18. Bartolo Sequen, 23, Los Angeles, 2:37:35 WOMEN 1. Tatiana Petrova, 26, RUS, 2:25:59 2. Amane Gobena, 26, ETH, 2:26:53 3. Silvia Skvortsova, 34, RUS2:28:35 4. Lyubov Morgunova, 38, RUS, 2:29:42 5. Irene Mogoka, 24, KEN, 2:30:10 Top 5 Californians 10. Ieng Klukken, 37, Huntington Beach, 3:00:16 12. Laura Aceves, 29, Lomita, 3:05:38 13. Mandy Grantz, 22, Pasadena, 3:08:48 14. Ginna Ladd, 33, Santa Monica, 3:09:57 15. Jody Wolk, 33, Encino, 3:13:48

Full results and photos at www.lamarathon.com.

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Best Shoes for $80 or Less by Cregg Weinmann

he 2009 season offers good news if you find yourself looking for running shoes in the economy price range. Even though prices have been escalating industry-wide, there are numerous shoes with very reasonable prices and good performance. We’ve looked for the best new or updated shoes, and there are more in the performance range—nice and light—than we have seen in many seasons. There’s something here for nearly everyone, whether you’re heading out for training, trails, or racing, and they’ll all give you your money’s worth.

adidas adi Kanadia TR

$65

adidas has a long history of success in the trail shoe category, so its new Kanadia TR has plenty of company. Designed to provide traction and performance, the Kanadia’s attractive price might cause it to be dismissed, but that would be a mistake. Though not as durable as the full- featured (and higherpriced) models, it does a surprisingly creditable job of cushioning, and the traction is as good as most of the better trail shoes, thanks to adidas’ Traxion tread design. The midsole is a low-profile, singledensity CM-EVA with a small adiPrene crashpad for good cushioning both on the trail and the roads. The upper is cool airmesh that’s tailored to provide a nice snug fit. TRAIL Sizes: Men 6.5–13,14; Women 5–12 Weight: 12.0 oz. (men’s 11); 9.6 oz. (women’s 8) For: medium- to high-arched feet with neutral biomechanics

END Stumptown 10 oz.

$75

END (Environmentally Neutral Design) is a new brand with a new target audience. Aimed at the value-minded runner who expects quality for their cash, the Stumptown delivers. The 10 oz. is the most performance-oriented of three versions of the shoe, and it also features the most shoe for the money. The upper is minimal, with wellplaced synthetic overlays, and a pared back design to eliminate unneeded materials and their associated waste. A high-friction toe cap protects on the trail while the lower profile is perfect for nimble trail running. The midsole is singledensity EVA topped by an additional layer of EVA in the Strobel board for good cushioning and a responsive ride. A forefoot protection plate adds a little foot armor without hindering flexibility, and the outersole tread provides excellent traction. PERFORMANCE TRAIL Sizes: Men 7–12,13; Women 5–11 Weight: 10.9 oz. (men’s 11); 8.9 oz. (women’s 8) For: medium- to high-arched feet with neutral biomechanics

ASICS Gel-Phoenix

$75

The Gel-Phoenix is a new shoe, but the niche it occupies—Performance Stability—is an ASICS hallmark, here at an economical price. The air mesh upper is roomy in the forefoot with a secure fit in the heel, a family trait thanks to its familiar ASICS last. The SpEVA midsole is durable, cushioned, and offers the good stability for which this configuration is known. The AHAR outersole is an effective blend of traction and durability. The Gel-Phoenix is not the equal of its more expensive sibling, the Gel-DS Trainer, but it does feature a comfortable, stable, resilient ride at a good value. PERFORMANCE STABILITY Sizes: Men 6–13,14,15,16; Women 6–12 Weight: 11.1 oz. (men’s 11); 9.3 oz. (women’s 8) For: medium- to high-arched feet with mild to moderate overpronation

Mizuno Wave Nexus 3

$80

The Wave Nexus has undergone a number of subtle changes. The upper is a more open airmesh, with overlays reduced in number and many replaced by HFwelds. The Alpha Polymer midsole has seen a minor adjustment in the molding, and the Wave plate has received minor tweaks through the shank, but the ride and performance haven’t been altered to unfamiliarity. The outersole has a significant chunk of lateral blown rubber which may account for a cushier feel, but the X-10 heel maintains the durability necessary for high mileage. These thoughtful improvements are well-executed, and the value in the Nexus 3 is the tangible result. STABILIZING CUSHION Sizes: Men 7–13,14,15; Women 6–11 Weight: 12.4 oz. (men’s 11); 10.0 oz. (women’s 8) For: medium- to high-arched feet with mild to moderate overpronation

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Best Shoes for $80 or Less New Balance 737

$80

New Balance has often produced effective shoes in the economy range. The 737 is the latest, and perhaps the most versatile, of the neutral shoes New Balance has placed in this price range. The upper makes good use of airmesh and minimal overlays to support the foot and let it breathe. The midsole is a fairly generous slab of ACTEVA Lite, which is quite responsive, though the firm Abzorb crashpad and fabric Strobel board make the shoe a little less cushy for longer runs. The midfoot support is good, and the minimal outersole keeps things light without compromising durability or traction. PERFORMANCE NEUTRAL Sizes: Men 7–12,13,14,15; Women 5–11,12 Weight: 11.2 oz. (men’s 11); 8.4 oz. (women’s 8) For: low- to medium- high-arched feet with neutral biomechanics

Saucony ProGrid Jazz

(continued)

Reebok Premier Phoenix $75

Best Motion Stabilizing Economy Shoe

The Premier Phoenix is Reebok’s latest quality economy running shoe. The dual-density, injection-molded midsole offers a durable, stable, and responsive ride, aided by the DMX Strobel board beneath the insole. The upper features a PlayDry lining to keep the foot cool and dry, with well-spaced overlays (there’s a little extra on the medial side) for excellent midfoot support. The combination of supportive upper, multiple layers of cushioning, and good stability make it a solid choice for budget-minded runners; it’s our Best Motion Stabilizing Economy shoe. STABILIZING CUSHION Sizes: Men 7–12,13,14; Women 5–12 Weight: 12.5 oz. (men’s 11); 10.1 oz. (women’s 8) For: medium- to high-arched feet with mild to moderate overpronation

$80

Best Neutral Economy Shoe

Saucony has offered good quality running shoes in the economy range; the best of these is the ProGrid Jazz. The Jazz features the traditional Saucony tailoring— wide toebox and snug heel—for runners with medium-high to lowerarched feet. The single-density midsole offers good cushioning and the ProGrid layer adds considerably to the comfort. The light weight is attributable to minimized overlays coupled with HF-welds for good support without bulk, and the foam formulation combined with the foam layer in the Strobel board is light without losing its highmileage cushioning. The successful XT-900 carbon rubber heel and blown rubber forefoot round out the versatility of our Best Neutral Economy shoe. PERFORMANCE NEUTRAL Sizes: Men 7–13,14; Women 5–11,12 Weight: 11.4 oz. (men’s 11); 9.0 oz. (women’s 8) For: medium- to high-arched feet with neutral biomechanics

Venue Sports Vroom

$60

Venue Sports entered the footwear fray with spikes and throwing shoes, and it now moves onto the roads. The Vroom is a versatile lightweight trainer that can handle a little racing, some speedwork, and the mileage required by efficient young runners looking for a solid shoe. The upper is airmesh supported by synthetic leather and HF-welded overlays in the heel. The midsole is low-profile, single-density EVA with a supportive, ventilated shank. The outersole is grippy, high-traction rubber that’s durable without reducing flexibility. The weight makes them suitable to tempo runs and track work, as well as racing, and the price tag makes them even more attractive. PERFORMANCE NEUTRAL Sizes: Unisex 4–13 Weight: 9.4 oz. (men’s 11) For: medium- to high-arched feet with neutral biomechanics for faster-paced running

CREGG WEINMANN is footwear and running products reviewer for the Running Network LLC. A competitive runner for the past 44 years, he also has coached runners at all levels for almost 30 years. He can be reached via e-mail at shuz2run@lightspeed.net. Copyright © 2009 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of the Running Network LLC. Reprinted here with permission. 34 c t & r n • j u l y – a u g u s t 2 0 0 9

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HUMBOLDT REDWOODS

MARATHON, HALF MARATHON & 5K Run beneath California’s tallest and most spectacular trees • HUMBOLDT REDWOODS STATE PARK, NORTHWESTERN CALIFORNIA • AVENUE OF THE GIANTS • PAVED, SHADED, FAST • CERTIFIED AND SANCTIONED-BOSTON QUALIFIER • HALF MARATHON WALKERS NON-COMPETITIVE DIVISION • USA TRACK & FIELD PACIFIC ASSOCIATION HALF MARATHON CHAMPIONSHIP IN ALL DIVISIONS • $2900 PRIZE MONEY AWARDED FOR HALF MARATHON TO PACIFIC ASSOC. MEMBERS ONLY

9 AM SUNDAY OCTOBER 18, 2009

• $100 PRIZE MONEY FOR THE 1ST MAN & 1ST WOMAN IN THE MARATHON

SIX RIVERS RUNNING CLUB

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Partner Sponsor: Save-the-Redwoods League

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www.redwoodsmarathon.org race information & online registration

• LONG SLEEVE T-SHIRTS, WITH ORIGINAL WILDLIFE ART

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Registration postmarked by September 30th: Marathon $55, Half Marathon $50, 5K $25. Complete the entry form, sign the waiver, make your check payable to: HUMBOLDT REDWOODS MARATHON and mail to: HUMBOLDT REDWOODS, P.O. BOX 4989, ARCATA, CA 95518-4989. LATE RACE DAY REGISTRATION $65/60/25.

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WAIVER: In consideration of your acceptance of this race entry, I, for myself, my heirs, executors, administrators, and assigns, forever waive, release and discharge any and all rights, demands, claims for damages and causes of suit or action, known or unknown, that I may have against the Six Rivers Running Club, Humboldt Redwoods Marathon, Half Marathon and 5K, the County of Humboldt, Humboldt Redwoods State Park, California Department of Transportation and any and all participating race contributors, sponsors and supporters and the directors, officers, employees and agents of such parties for any and all injuries in any manner arising or resulting from my participation in said race. I attest and verify that I have full knowledge of the risks involved in this race, that I assume those risks, that I will assume and pay my own medical and emergency expenses in the event of an accident, illness or other incapacity regardless of whether I have authorized such expenses and that I am physically fit and sufficiently trained to participate in this race. I grant permission to any and all of the forgoing to free use of my name, voice and/or likeness in any broadcast, advertising and or promotion release related to this event or future Humboldt Redwoods Marathon, Half Marathon and 5K races. Athletes who participate in this competition may be subject to formal drug testing in accordance with U.S. Track & Field rules and IAAF Rule 144.

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Long Distance Running Pacific Association Distance Championship Round-Up BY MARK WINITZ NorCal John Frank Memorial 10-Mile PA/USATF 10-Mile Championship Redding; March 7 Sergio Reyes and Allison Kerr jump-started their 2009 PA/USATF Road Grand Prix seasons with dominant victories at the 39th John Frank Memorial 10-Mile race. The event served as the first race on this year’s PA/USATF longrace road circuit. Last year, Reyes (age 27, Los Osos) and Kerr (32, Vacaville) were season-end open division champions on the competitive circuit. Both runners were preparing for the Boston Marathon on April 20, so 10 miles provided a good checkpoint in their training. In fact, Reyes’ win in 48:50 obliterated the previous men’s course record (50:57 set by Ryan Hayes in ’04). The men’s all-time race record of 48:29 was set in 1982 by ’87 U.S. Men’s National Marathon champion Ric Sayre. The out-and-back Redding course mostly runs on the Sacramento River Trail and offers spectacular views of the river and nearby Trinity Mountains. It negotiates two bridges over the river—the historic Diestelhorst Bridge built in 1915 and the impressive Sacramento River Trail Bridge, a stress ribbon bridge which opened in 1990 as the first of its kind in North America. Sunny, fair conditions and light winds greeted over 600 runners who turned out for the 10mile championship, 3-mile, and one-mile events.

Reyes found himself alone as he started conservatively at 5-minute pace over the first 21/2 gradually downhill miles. By the first bridge crossing, and through the rolling hills on the north-side portion of the course, the flight test engineer put it on auto pilot, flying through 5 miles in 24:32. “I get in this rhythm, and I really can’t slow it down,” Reyes said. “That’s it. I’m fixed into that pace for the rest of the race. It just feels great, like a long Sunday run preparing for Boston. With my training base for Boston [up to 140 miles per week], 10 miles is almost a cakewalk for me. And the recovery time is less than a day.” Well behind Reyes, a close contest developed as Jonathan Marcus (2nd, 51:51), Jonathan Charlesworth (3rd, 51:53), and Brett Carter (4th, 51:54) finished within three clock ticks of each other. Marcus and Charlesworth led the West Valley Track Club to the PA/USATF Open men’s team victory. In the men’s Masters ranks, Jeff Hongo (57:10) edged Iain Mickle (57:22) for the victory. 51-year-old Tim O’Rourke’s Senior (50–59) men’s winning time of 57:51 produced a superb age-graded performance of 87.9%. Kerr topped the women’s field in 1:00:22 while improving her runner-up finish last year (to Brooke Wells) by over a minute. The women’s course record of 55:59 was recorded by ’08 Olympian Magdalena Lewy Boulet in 2004. Kerr’s win was a solo effort. She ran in a small group of men for a couple of miles, but then was on her own. “I was a little surprised. I thought that there might be a few more women near me to

NorCal John Frank Memorial Run (l–r) men’s winner Sergio Reyes, women’s winner Allison Kerr, and Masters women’s winner and second woman overall Christine Kennedy, whose mark of 1:03:44 converts to a world-class age-graded score of 93.8%.

work with, so I just focused on the [male] runners ahead,” said Kerr, an ’08 U.S. Women’s Olympic Marathon Trials qualifier. “It’s definitely a challenging course. I wanted to average 6-minute pace, which I did until about the last 3 miles. I started slowing on the uphill. I was happy with the race, which was a PR.” The performance of the day, however, went to 54-year-old Christine Kennedy (Los Gatos). The Seniors starlet finished second woman overall in 1:03:44, a time that betters the F54 single-age U.S. best listed by Running USA (1:03:46, Marion Irvine, California 10, 1983). (USA Track & Field no longer keeps U.S. Masters single-age records.) Kennedy’s time converted to a world-class age-graded score of 93.8%. Jeannie Spink finished third among women in 1:04:49, and scored first for her Impala Racing Team, the PA/USATF open women’s team titlist. Kennedy’s race will, no doubt, stand up as one of the most outstanding for the ’09 circuit. “I was really pleased with my race because I’ve been training for the Boston Marathon,” Kennedy said. “I just eased back on my training for a week and decided to go out and run hard. I’ve been injury free and that’s made all the difference.” Other PA/USATF divisional winners: Masters (40–49): Jeff Hongo, 57:10 and Carole Parise, 1:09:27; Super Seniors (60–69): Michael Dove, 1:05:03 and Joann Rowland, 1:25:25; Veterans (70+): Russ Kiernan, 1:12:22. Thanks to the Sweat Running Club for organizing another fine 10-Mile Championship. Postscript: Sergio Reyes finished the Boston Marathon in 2:19:22 (17th place). Allison Kerr ran 2:49:34 (22nd place). Christine Kennedy’s 2:56:32 earned her the F50–54 division title.

Emerald Across the Bay 12K PA/USATF 12K Championship San Francisco; March 15

PhotoCrossAction.com

Phillip Reid won’t soon forget his first Pacific Association/USATF 12K Championship, hosted by the Emerald Across the Bay 12K. Neither will the spectators at the end of the striking, point-to-point course that starts in Sausalito, crosses the Golden Gate Bridge, and finishes at San Francisco’s Aquatic Park. They will, most likely, never see a finish quite like this one again. Reid, 23, negotiated the first four miles

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WE KNOW

how to blow our nose without breaking stride BECAUSE WE RUN

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LDR continued from page 36 Emerald Across the Bay: left masters winner Brian Pilcher (age 52, 40:44) right women’s winner Christine Lundy (age 38, 43:05).

brightroom.com

strong, better than last year.” Two Seniors turned in “world class” performances, and were the top age-graded performers of the day: 54-year-old Christine Kennedy’s (47:37, 92.7% age-grade) and 52year-old Brian Pilcher (40:44, 92.6% agegrade). In fact, Pilcher earned the PA/USATF Masters men’s title, 1-1/2 minutes ahead of runner-up master Eric Albrecht (42:13). Valerie Young, 42, grabbed the women’s Masters victory in 44:29. Other PA/USATF divisional winners: Super Seniors (60–69): Michael Dove, 48:43 and Hansi Rigney, 1:01:26; Veterans (70+): Russ Kiernan, 54:21 and Barbara Robben, 1:24:45.

across the bridge in a lead pack of four men that included Sergio Reyes, Crosby Freeman, and Thomas Kloos. Reyes, who won here in ’07 and ’08, did much of the work, pushing the pace. Kloos took a spill at about mile 4, falling off the leaders. By the 5-mile point, where the course finally flattens out after the hilly miles up and over the bridge, Reyes and Reid shed Freeman. It wasn’t until the final hill in Fort Mason, with less than a half-mile remaining, that Reid slightly gapped Reyes and pushed home. “I knew there was a last little hill coming, but I didn’t know exactly how big it was, and I wanted to be ready for Sergio coming,” said Reid, who was a first-timer at the race. The recent Cal Poly-SLO All-American in track and cross country then rounded the final turn and approached the finish line. His 20meter margin over Reyes assured victory. That’s when the bizarre finish occurred. Suddenly, about 10 meters before the finish line, a lead motorcycle unintentionally cut directly in front of Reid, forcing him to quickly veer in a wide arc to his left to avoid a collision. In that instant, Reyes sped past his rival and crossed the finish first, in front of the would-be champion. The astonished Reid immediately protested and USATF officials on the scene awarded him a 35:57 victory. Reyes (2nd, 36:00) didn’t appeal the decision. Freeman (3rd, 36:26) completed a top-three sweep by the ASICS Aggies RC, giving them the PA/USATF open men’s team crown. 2004–05 Across the Bay winner Peter Gilmore (4th, 36:44) followed. Kloos (37:01) was fifth. Although Reid’s winning time was “assigned” by USATF officials—based on an estimated 3 seconds he lost in the motorcycle occurrence—Reid and Reyes recorded the second and third fastest times ever recorded by a 38 c t & r n • j u l y – a u g u s t 2 0 0 9

male in the 26-year history of this race. They just missed Bill Donakowski’s men’s race record of 35:48 set in 1987. (The course has changed several times over the years, but the Golden Gate Bridge has remained its enduring fixture). Prior to the 2007 race, a hilly section through San Francisco’s Presidio was eliminated. This year, the event’s title sponsor (Emerald) offered $1,000 course record bonuses on top of the $4,500 PA/USATF Championship prize purse. “I figured for us to be even close to the record, we had to hit six miles no slower than 29-flat,” Reyes commented. “I think we were right at 29 there, but we came up a little short.” In the women’s contest, Chris Lundy took advantage of her hill-running strength (she’s a 3-time member of the U.S. Mountain Running Team and 2-time Olympic Marathon Trials qualifier) to record a solo 43:05 victory. The 38-year-old Sausalito resident and veterinarian who trains on nearby Mt. Tamalpais said that she “got into a good group of men” and was able to push it to the finish. Allison Kerr turned around from her previous weekend’s victory at the PA/USATF 10-Mile Championship and placed second in 43:15. ’08 Olympic Trials steeplechaser Kara June was third in 43:19. “Allison passed me with about a mile to go, and she was strong,” said June, who scored first among the ASICS Aggies victorious Open women’s squad. “I couldn’t respond enough to make a move back at her. But I felt really good,

New Balance Excelsior Zippy 5K PA/USATF 5K Championship San Francisco; April 19 The 10th anniversary of the Zippy 5K produced zippy times, a zipper-tight race organization (courtesy of the Excelsior Running Club), and over 400 finishers in separate men’s and women’s races on a bright, springtime morning in Golden Gate Park. Plus, the opening event on PA/USATF’s 2009 short road racing Grand Prix yielded two first-time winners of the race. A 43-year-old mom who resumed running only 10 months beforehand following the birth of her second child won the women’s race. Valerie Young, a native of Ireland, owns 15:45 (5000m track) and 2:38:02 (marathon) credentials. But few local women other than her own Tamalpa RC teammates recognized Young, who was competing in only her second PA/USATF circuit race. The former Irish national team member and 2004 U.S. Olympic marathon trials qualifier (she didn’t obtain U.S. citizenship in time to compete in the trials), had secured the masters title at the PA/USATF 12K Championship a few weeks before. Now, at Zippy, Young went out with the lead women on the popular, keyhole-shaped course (out on John F. Kennedy Drive, loop around Stow Lake, and back on JFK Drive).

Continued on page 40

2009 Pacific Association USATF Road Race Grand Prix Schedule

Date 10/18 11/8 11/26 12/6 12/13

Event Humboldt Redwoods Half Marathon Clarksburg 30K Turkey Trot 5K California International Marathon Christmas Relays

Division Long Long Short, open individual only Long Team only

Points 1.5 2.0 2.0 2.0 1.0 or 2.0

Detail (4) (3) (3) (3)

Detail: (1) Subject to a resolution satisfactory to race management of the headphone issue; (2) Pending bid and acceptance by the LDR executive committee; (3) Pending satisfactory bid; (4) Pending correction of prize money in bid.

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Elena Chin

LDR continued from page 38

Zippy 5K winner Phillip Reid “I got on the line thinking 5:30 miles, but I’ll go with the pack,” said Young, who negotiated the first downhill mile down JFK Drive in about 5:32 on the shoulder of Heather MacFalls with Young’s Tamalpa RC cohort Anna Bretan and Emily Bates in tow. By the end of the second mile that features rolling hills around the lake, Young found herself in the lead. “At that point I was just trying to keep pace,” Young said, “but behind me I could hear ‘go Tamalpa’ [being yelled by Young’s Tamalpa male teammates who were observing], so I knew Anna [Bretan] was there. I actually thought I was okay, but that’s the longest mile [back up JFK Drive].” In fact, Young had cause for concern. Bretan is a 2008 grad of San Francisco State University who owns 4:36 (1500m) and 16:56 (5000m) PRs. The recent All-American lives several blocks from the course and trains on it. In fact, Bretan, using her familiarity with the course, strategically passed Young on the grade. But Young fought back, regained the lead with about 200m remaining, and finished first in 17:30. She captured both PA/USATF Open and Masters championship crowns. Bretan (2nd, 17:37), Bates (3rd, 17:47), and MacFalls (4th, 17:50) followed. “It was a good effort,” Young summarized. “I’m just trying to get back out there and get fit. It’s coming together. The goal now is to get under 17.” Tamalpa Open women’s team, paced by Young and Bretan, pinned down the PA/USATF Open women’s team title. In the men’s race, two-time U.S. Olympic Marathon Trials qualifier Peter Gilmore, (2:12:45 personal best), moved down in distance, hoping to steal a win. But red-hot Phillip Reid prevented Gilmore from repeating his 2005 victory. 40 c t & r n • j u l y – a u g u s t 2 0 0 9

Gilmore, 32, grabbed an early lead, closely tailed by Reid. The pair negotiated the downhill first mile in 4:42, and the rolling second mile in 4:55 (9:37). “Peter is a great runner. It’s nice to be in such elite company as him. I trusted him to keep the pace going,” said Reid, who owns a 13:55 5K PR. Coming off the lake, where the course dips downhill, the men’s battle was won. “What are you going to do [with Reid]? He’s fast at 1500 and 5[000],” Gilmore commented. “I was looking back and started hurting pretty bad at 2 miles, and he put on a strong move. I just couldn’t match it. The last mile was so painful. I’m not used to (the pace).” Reid’s 14:40 at the finish tape was the third fastest men’s winning time in the 10-year history of the event. (Chris Lundstrom holds the men’s race record of 14:38, set in 2004.) Gilmore, garnered 14:54 for second place. The contest for the remaining top men’s spots wasn’t sorted out until the last 400 meters where recent Cal Poly-SLO grad Keith Hankins (3rd, 15:05) used his 1:50 800-meter speed to gap Jonathan Charlesworth (4th, 15:07) and Lenin Zapata (5th, 15:13). River City Rebels were the PA/USATF Open men’s teams winners. In a razor-close masters men’s race, Chris Schille (16:31) edged Jeff Hongo (16:31), Jeff Mann (16:31), and Cliff Lentz (16:33) for the victory. Schille said he was happy with his win despite the fact that he hadn’t run a speed workout in 4 months and was 10 pounds over his normal racing weight. Tom Bernhard, 57, turned in an excellent 17:20 for a 90.2% age-graded score—the second best (behind Reid’s 90.5%) of the day. PA/USATF Championship division winners in the 50-and-above ranks were: Seniors (50–59): Brian Pilcher 16:36 and Sara Frietas, 19:09; Super Seniors (60–69): Don Porteous, 19:13 and Jo Anne Rowland, 24:26; Veterans (70+): Keith Johnson, 24:42 and Marge Dunlap, 29:02.

Big Sur 5K & Marathon Carmel; April 26 For the second weekend in a row, Pacific Association/USATF competitors flocked to a PA/USATF Grand Prix 5K Championship in the pursuit of Grand Prix points and championship prize money ($2,900 here). And, for the second weekend in a row, there were similarities in the top results. One dominant man on the early-season PA circuit prevailed over his competition again, and a Masters woman won convincingly overall. But that’s where the similarities end. A week earlier, at the Zippy 5K, competitors tested their fitness on its moderately fast road course. Different story in Carmel. Like its companion event, the Big Sur International

Marathon, the Big Sur 5K is tough. Of course, you can’t convince a hardened finisher of the hilly Big Sur Marathon course of that fact. But generally as 5Ks go, the course isn’t PR material. And, like its big brother held on the same day, the 5K offers commanding views of Monterey Bay and the coastline. Eight hundred 5K runners and walkers negotiated a challenging, hybrid road/cross country course as over 8,000 participants tackled the marathon route in an array of running, relay, and walking events. A sizable pack of men led during mile 1 that heads south and pointedly uphill on Highway 1 from the marathon finish line. The pack negotiated the mile mark on Ribera Road and then descended to the scenic dirt shoreline trail that composes most of mile 2 with views of rocky outcrops and crashing waves along south Carmel River Beach. Midway along this stretch, Phillip Reid tested the waters. “I made a little move there, but then relaxed and held off a little while,” said the PA/USATF Open men’s short-distance Grand Prix leader. Competitors exit the trail, reconnect with Highway 1 a few hundred meters shy of mile 2, and head back toward the start/finish area. Cresting a short but steep uphill, this is where caution is typically abandoned and the real racing begins. It did here. “The pack caught back up a little, but on the [final] downhill [mile to the finish] I got into a little rhythm,” Reid said. As Reid proceeded to an eventual 15:15 victory, a close contest among the chase pack transpired. “I felt great once we hit the last hill on Highway 1 and decided to go for it,” commented Mike Styczynski, a 2004 grad of Ithaca College (upstate New York) where he holds the men’s 5000m school record of 14:50.41. Styczynski briefly assumed the lead on the uphill, but Santa Clara–based Kenyan Duncan Weru and Jeff Peterson rejoined him on the downhill. “This man [Reid] is hard to beat,” admitted Weru. “Today we tried to keep contact with him. Then he got away. I tried to catch him, but he was too strong.” Weru settled for second place in 15:27, followed by Styczynski a clock tick behind. Peterson was fourth in 15:34. Led by Styczynski, the Sacramento-based River City Rebels won the PA/USATF Open men’s team crown. The Impala Racing Team was the Open women’s champion. Jeff Mann, 45, improved his fortunes from the Zippy 5K where he placed third among Masters a stride length behind Jeff Hongo and Masters winner Chris Schille. Here, Mann narrowly defeated Schille in another close race as both men finished in 16:33. Hongo was third Master. The last time ’96 Olympic marathoner

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Linda Somers Smith won this 5K, in 2002, she was 40 years old and tuning up for the IAAF World Half Marathon Championships. This time, at 47, the attorney from Arroyo Grande ran away from the women’s field in 17:45—a time just 9 seconds slower than her 2002 victory. And she had some energy left to spare. “I actually thought I went out pretty conservatively [5:41 for mile 1] and thought there would be [women] ahead of me,” Somers Smith said. “When there wasn’t, I just relaxed on the dirt [second mile], and figured someone would catch up. Once I made the turn [back onto Highway 1] I decided that nobody was going to, so I decided to run harder.” Nicole Campbell, 26, and Magdalena Visser, 40, found themselves running together after the first mile about 20 seconds behind Somers Smith. The pair composed the “chase pack.” “We were working together, pretty well,” Campbell commented. “We kept passing each other back and forth.” The contest continued until 400 meters remained, where Visser sensed that Campbell was tiring, and swept past her. “At that point it’s all downhill and I was really running scared, hoping to hold [Campbell] off,” Visser said. Visser succeeded and captured second place in 18:04. Campbell, an ’05 grad of Humboldt State University who competed in cross country and track, was third in 18:06. 40-year-old Holly Hagerman grabbed fourth in 18:35, rounding out a remarkable sweep by female Masters of 3 of the top 4 places. Lisbet Sunshine, 45, also broke 19 minutes. Yet, on a day of superb Masters accomplishments, Somers Smith, in particular, demonstrated that although aging runners may slow down a bit, they don’t need to abandon their goals. “Maybe it’s age, but I don’t remember the [Big Sur 5K] course being that hard,” Somers Smith joked. She set the Big Sur 5K women’s race record of 16:39 in 1993. “My goals now are to qualify for one more [U.S. Olympic] Marathon Trials and run the New York City Marathon because I’ve never done it before.” Additional PA/USATF divisional champions at the race: Seniors (50–59): Brian Pilcher, 16:57 and Meredith Mills, 20:04; Super Seniors (60–69): Donald Porteous, 19:14 and Jo Anne Rowland, 23:53; Veterans (70+): Russ Kiernan, 24:06 and Marge Dunlap, 29:45. Big Sur International Marathon Summary On a day where 20 to 30 m.p.h. headwinds challenged competitors on the rugged Big Surto-Carmel route, Mary Coordt, 39, of Elk Grove and Ryan Hafer, 22, of Colorado Springs, CO registered runaway victories. Coordt, a three-time U.S. Olympic Marathon Trials qualifier, became a two-time winner at Big Sur (she also won in 2006), breaking the finishing tape in 2:56:06.

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“I really ran the race for fun because this was my husband’s target race, and for us the race was really all about him,” said Coordt, who won the Napa Valley Marathon last March, and set her PR of 2:46:30 there in ’08. Former Santa Rosa High School and Stanford University standout Julia StampsMallon (Miami, FL) finished second in 3:04:18. Stamps-Mallon, 30, and her husband, John, who also ran the race, celebrated the birth of their first child, Ashlin Rose, last January. Hafers’ men’s winning time was 2:32:17. Eric Bowles, 23, of Los Angeles, was second in 2:39:34.

Marin Memorial Day 10K PA/USATF 10K Championship Kentfield; May 25 Run in the shadow of Marin’s Mt. Tamalpais through the nearly flat, manicured neighborhoods of Kentfield, Larkspur, San Anselmo, and Ross, invariably in bright, sunny, but comfortable racing conditions—this traditional Memorial Day Pacific Association/USATF Championship organized by the Tamalpa Runners is one of the gems of Northern California road racing. And the devotees who race here year after year are never disappointed. A dramatic finish on the College of Marin track provides a classy conclusion. Since 1982, when Dan Buntman (29:16) and Leslie McMullin (36:05) won overall crowns at this race, formerly known as the Pacific Sun 10K, the list of race winners reads like a Who’s Who of notables in California road racing. The course records, set by Philemon Hanneck (28:45, 1994) and April Powers (33:36, 1988) are far from shabby. Phil Reid and Chris Lundy have now added their names to the distinguished list of race winners. In fact, Reid’s name now appears twice. The four-time Big West Conference (collegiate) champion while at Cal Poly-SLO successfully defended his men’s title after making his debut on the PA/USATF Road Grand Prix circuit here last year. Lundy, who resides in nearby Sausalito in Marin County, recorded her first victory at this race after winning the Across the Bay 12K PA/USATF Championship in March. Last year, Reid waited until 3/4 of a mile remained before using his 3:42.5 1,500m track speed to sprint away from Sergio Reyes for victory. This year, he successfully used a similar strategy. A lead pack of four men, led mostly by 8:30 steeplechaser Tom Kloos, cruised through the initial flat miles at about 4:48 pace. Reid, ’05 men’s champion Peter Gilmore, and recent Cal-Berkeley alum Chris Chavez were also in the pack. After the 4-mile split, on the Corte Madera Creek bike/pedestrian path, Gilmore injected a surge that Reid covered well.

“I decided to stretch things out,” said Gilmore, who was running his final tune-up race in preparation for Grandma’s Marathon on June 20th. “Mostly I was afraid to let it come down to the final kick with Phil and Tom. But Reid was right on my hip the entire time.” Said Reid: “I had planned on making a move a little earlier because I wanted to run faster than last year. But with the stiff early pace and lack of energy on my part, I was content to follow until about 800 meters to go.” Indeed, with a little over a 1/2 mile remaining to the finish, Reid injected a short burst that left Gilmore in arrears. He proceed to a 29:48 victory. Gilmore (2nd, 29:52) held off Kloos (3rd, 29:54), and Chavez (4th, 29:56) on the College of Marin track for the bridesmaid spot. The victory gave Reid his fourth open men’s PA/USATF Championship title in the space of ten weeks. It marks the first spring that he’s diverged from the track to make a concentrated foray on the roads. “The little success I’ve had on the track this year has me willing to do more road racing,” Reid commented. “I think I’m better suited for the road anyway since my 5K road and track PRs are almost the same. I really enjoy competing on the PA road circuit. The camaraderie and friendly rivalries that spark up on the roads aren’t the same as they are on the oval. And afterwards, by the tailgates and open hatchbacks, everyone shares a story.” In the women’s race, Lundy and her Impala Racing Team teammate Teresa McWalters shared the early lead as Kara June followed. A little past halfway, McWalters fell off Lundy’s 5:34 pace. “I’m not in racing shape right now,” admitted 24-year old McWalters, a 6-time AllAmerican at Stanford University who is now pursuing a masters degree in Architecture at Harvard University. “This race was actually my second workout since February so it was more of a rust cleanser than anything. I actually felt like stopping around four miles.” Lundy 38, proceeded to a 35:11 victory. McWalters (2nd, 35:23) rallied to hold off a challenge by Zippy 5K women’s champion Valerie Young (3rd, 35:35). Young, 43, was also first Masters female. Kara June (4th, 36:00) followed. “The race went well for me,” Lundy said. “I’m happy with it because I’ve been mostly training on the trails, getting ready for the U.S. Mountain Running Championships (June 28 in New Hampshire, past press time–Editor).” Lundy was USA Track & Field’s Mountain Runner of the Year in 2007, and has served on three U.S. Mountain Running teams and the U.S. Pan American Games squad in the marathon. Reid and Lundy led their respective

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LDR continued from page 41 ASICS Aggie RC and Impala Racing teams to PA/USATF open team titles. Fifty-two-year-old Brian Pilcher turned in another superb Masters men’s winning performance. His 33:13 (94% age-graded performance) upended masters Chris Schille, Jeff Hongo, and Jeff Adkins, as all ran sub-34:00. “It’s the first time I’ve finished ahead of Chris [Schille], who in my opinion is the top master in the Pacific Association,” Pilcher said. “I never really saw any of the masters, although Chris was right behind me.” Female Masters winner Valerie Young’s 35:35 (90% age-graded) for third place overall

MUT News SCA/USATF ULTRA RUNNING REPORT FROM GARY HILLIARD & LORRAINE GERSITZ SCA MUT OPEN & MASTERS CHAIRS

Series director Gary Hilliard reports that as of May 13, the Southern California Ultra Runners Grand Prix Series Membership is at 53 participants, with 15 registered as USATF members. Salomon Running has agreed to be a shoe sponsor for the 2009 Ultra Runners Grand Prix Series. All age group winners will receive a pair of Salomon XT Trail Running Shoes. Salomon has also pledged a pair of shoes for the male and female runners leading the Series at the 2009 half-way point (end of June). MUT chairs continue to promote USATF membership and look forward to being able to once again offer prize money to series overall and age-group winners who are USATF members. Three Ultra Series races have taken place since the March 2009 MUT report: Old Goat 50-Mile March 28 The Old Goat 50-Mile Trail Race is comprised of a relatively benign 20-mile loop followed by a not-so-benign 30. There’s over 12,500' of “UP” in this race with a continuous 4,000' climb from Holy Jim Canyon to the summit of Santiago Peak. This 50-mile race ranks among the toughest 50-milers in the country. On his website, RD Steve Harvey writes: “Ben Hian (40) is back on the trails in Southern California and he announced his return with authority at the Old Goat 50 Mile Trail Race. Ben ran a 7:51:14 on what is arguably the most arduous course in California, taking 27 minutes off the course record set by Akos Konya in 2008. Tracy Moore, who finished second to Hian, also came in 10 minutes under the record. Both Ben and Tracy are members of the San Diego Bad Rats. The Rats took the first four places. The women’s field was left wide open when Keira Henninger decided to forgo anoth42 c t & r n • j u l y – a u g u s t 2 0 0 9

was nearly as impressive as Pilcher’s, as seven masters women broke 40 minutes. “I was pleased with my effort and the final time because my coach, Bill Stewart in Atlanta, predicted mid-35s–low 36s,” Young said. “I’m actually looking forward now to cross country. Growing up in Ireland, cross country was my weekend sport. It has a long season and dominates athletics there.” Tom Bernhard, 57, also went away with a world class age-graded mark (92%) of 35:25. Additional PA/USATF individual champions: Seniors (50–59): Brian Pilcher, 33:13 and Sarah Tabbutt, 39:48; Super Seniors (60–69):

Jim Gorman, 38:51 and Jessie Stratton, 49:32; Veterans (70-plus): Russ Kiernan, 46:03 and Marge Dunlap, 59:29.

er Old Goat and Maria Petzold blew out a knee—weeks before at a 50K. That left Michelle Barton 9:58:26 with little competition—she enjoyed a wide lead over the second woman, Theresa Apodaca. The third-place woman Gretchen Evaul is now the only woman who has completed all of the Old Goat 50s—only two more to go for the Old Goat belt buckle!”

5:40:47; 3. Anne Langstaff, 47, 5:42:06.

TOP FINISHERS: Men 1. Ben Hian, 40, 7:51:14; 2. Tracy Moore, 48, 8:08:03; 3. Scott Mills, 57, 9:16:09. Women 1. Michelle Barton, 38, 9:58:26; 2. Theresa Apodaca, 47, 11:03:29; 3. Gretchen Evaul, 32, 11:20:54. For complete results, visit www.oldgoatrunners.com/old_goat_50_home_page_022.htm

see http://californiaoldgoats.blogspot.com/ 2009/04/ben-hian-shatters-course-record-atold.html for the full RD’s write-up. Leona Divide 50-Mile April 18 Course closures by the USFS caused a slight change in the course this year but runners still covered 50 miles through the beautiful Angeles National Forest near Lake Hughes. Ben Berkowitz, 25, was the youngest winner ever in 6:47:08. Women’s winner Krissy Moehl of Seattle cruised to her third Leona victory and had the fastest time of any woman ever at Leona Divide. The accompanying Spring Chicken Sprint 28.4 Mile Run was won by 65year-old Donald Caldwell of Pasadena in 4:39:20. It was his fourth Spring Chicken win! TOP FINISHERS: Men 1. Benjamin Berkowitz, 25, 6:47:08; 2. Kevin Sullivan, 38, 6:49:09; 3. Tracy Moore, 48, 8:34:30. Women 1. Kristin Moehl, 31, 7:25:37; 2. Michelle Barton, 38, 8:14:53; 3. Lora Liu, 26, 8:34:30.

For complete results, visit www.leonadivide.com/2009_results.pdf

Wild Wild West 50K May 2 The WWW trail races take runners through the great Alabama Hills and the foothills of Mt. Whitney. There is a 50K, a marathon, a 10-mile and a 3-mile race but only the 50K is part of the Ultra Series. TOP FINISHERS: Men 1. Dean Gerad, 31, 4:40:05; 2. Chris Coolican, 38, 5:15:32; 3. Michael Phillippi, 42, 5:18:10. Women 1. Kim Gimenez, 44, 5:17:01; 2. Gina Natera-Armenta, 34,

Mark Winitz welcomes your comments and contributions for this column. Contact him at 650.948.0618 telephone or via e-mail at winitz@earthlink.net. Mark has written for CTRN since the mid-1980s and has been running, writing about running, and organizing programs for runners for 30 years. He is a longtime activist within USATF. He also assists road racing events through his company, Win It!z Sports Public Relations and Promotions in Los Altos.

For complete results, visit www.lonepinechamber.org/events/ Wild-Wild-West-Marathon-2009-Results.html

PCT 50-Mile May 9 This is an out-and-back course mostly on single-track trail along the Pacific Crest Trail in east San Diego County. The trail features numerous climbs, particularly on the “out” portion, as well as some rocky sections. It begins at an elevation of approximately 3,000 feet, reaching 6,000 feet in the Laguna Mountains. TOP FINISHERS: Men 1. Mike Wollfe, 7:12; 2. Tracy Moore, 7:32; 3. Jonas Hansen, 7:53. Women 1. Angela Shartell, 8:35; 2. Michelle Barton, 9:04; 3. Pam Everett, 9:08.

For complete results, visit www.pct50.com/index. php?option=com_content&task=view&id=16&Itemid=32

2009 Southern California Ultra Runners Grand Prix Series 8/08 8/22 9/19 9/27 11/30 12/07

Mt. Disappointment 50K & 50-Mile SCA 50-Mile Trail Championship Bulldog 50K & 25K run Angeles Crest 100M Endurance Run Noble Canyon 50K Santa Barbara 9 Trails 35M Endurance Run High Desert 50K & 30K SCA 50K Trail Championship

Other Local MUT Races Completed For complete results, see websites listed. 3/29/09 Sycamore Canyon Trail Runs Point Mugu State Park, Malibu www.pctrailruns.com/ 4/4/09 OC Chili Winter 4-Mile Trail Run Series O’Neill Regional Park, Orange County www.bookthatevent.com/Trail_Run/Results_Photos.html 5/9/09 XTERRA Malibu Creek Trail Challenge Malibu Creek State Park www.trailrace.com/malibu.html

A full list of races that are part of the Southern California Ultra Runners Grand Prix Series is on the web at socalultraseries.org. L

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MIRACLES HAPPEN One Runner’s Journey Back to the Sport He Loves BY MARK WINITZ Journal Entry #4: June 2009 I’m doing a lot of walking lately since I’m not able to run ... at least, not yet. Two years after hip replacement surgery, full weight bearing is still pretty painful most of the time. I’ve visited so many doctors, who have come up with so many hypotheses for my challenges, that I probably now qualify as an Associate of Medicine. Yet, walking (yes, walking, as in pedestrian locomoting), along with healthy running sessions on the Alter G Anti-Gravity Treadmill, running in the pool, exercycling, and weight training keep me fit enough. I’m still rail thin and pass as a runner, at least in appearance. And my arthritic hips typically feel a whole lot better after a good workout—as long as I don’t overdo it—than beforehand. I remember when, as a runner, I shunned walking—until I started dabbling into ultras. Depending on the distance, terrain, and altitude, I learned that healthy doses of walking, interspersed with running, are essential when training for or racing ultras. By doing some walking I was able to successfully navigate the long haul. As I grow older, I realize that there’s a lesson there that goes beyond running. I’ve found some rewards, and even a cause, in walking. On May 30th, I informally participated in Relay for Life, the American Cancer Society’s series of community events dedicated to the fight against cancer. I circled Cuesta Park in Mountain View for several miles with my wife, Fran, a conscientious walker. She was walking on a relay team, and, along with about 1,000 other walkers and runners (mostly walkers), raised about $115,000 for cancer research, awareness, and prevention projects. Annually, 3.5 million walkers and runners around the world take part in community Relay for Life events. Miracles happen. The fact that there are an estimated 12 million cancer survivors in the U.S. alone is nothing short of a miracle. As cancer research and medical knowledge continues to improve, perhaps cancer will become a disease of the past. During my walk, I talked with cancer survivors, their friends, families, and supporters. I thought about my own friends, family members, and associates who successfully fought, or who are fighting, the disease. I ran into, rather walked into, Judith Webb, who began running 29 years ago during the first running boom. She’s the Manager of Education and Leisure at

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Avenidas in Palo Alto. “I began running partially because everyone was doing it and partially because a friend who was dying of melanoma cancer made me aware of my own mortality,” Webb says. “That was at age 36. Now, here I am, suddenly a genuine Medicare card carrier, at age 65.” Judith, remarkably, is still competing in marathons, and routinely records national class times in her age group. But that day she was walking, participating on an Avenidas relay team at Relay for Life. Evidently, Webb’s thoughts and mine connected on some mutual friends as we walked. Our conversation turned to Jack Leydig, who is fighting cancer. Veteran runners in our part of the world know Jack as a pioneer of distance running in NorCal. Without him our state’s running climate would not be as running rich as it is today. (See my article about Jack in the next issue.) Before my—let’s call it sabbatical—from running, I might not have taken the time to drop in on an event such as Relay for Life. But slowing down—or having no choice but to slow down—has made me think about the extraordinary gift, and fragility, of life. Maybe that’s what drew me to attend Relay for Life, even for a short while. Above all, Relay for Life events are a way to celebrate humankind’s evergrowing capacity to extend lives. For active people, movement is an integral part of life. That’s why so many runners now participate in activities that support medical research focused on health, decreasing debilitating disease, and increasing longevity. Running for charity, in programs such as the Leukemia Society’s Team in Training and numerous others, comprises one of the largest growth areas in our sport. Some runners are walking for the same reasons. Dave Ahn of Sunnyvale, a veteran runner who directs several running events in the San Francisco Bay Area, has walked in Relay for Life events for the past several years. As I write this, he was planning to walk in the Relay for Life event on the Los Altos High School track (June 20). That is, after pulling himself out of bed before 5 a.m. and making a four-hour roundtrip drive to Sacramento to compete in the Shriners Summer Solstice 8K PA/USATF Championship. He’s done this “double” before. Dave is a good friend of mine. He has an enormous social conscience. “I think there’s a community spirit and common goal of health in the act of running or walking,” Ahn says. “And it carries over into other health concerns, including the fight against cancer. For me, the Relay is an opportunity to combine taking part in a celebration of life with the healing acts of running and walking on the same day.” I’m proud to be part of a running—and

This article is not intended to provide medical or rehabilitative advice of any sort. Please consult with your doctors and physical therapists about your own medical situation.

now a walking—community that gives a hoot about their own physical well being and realizes that these simple and fundamental acts can have an enormous positive impact on the lives of others. One of my favorite running novels is the cult classic Once a Runner by John Parker. Great read. Even better title. The book begins and ends with Quenton Cassidy walking around a track, reflecting on his years as a runner. He has achieved his goal of a sub-4 mile, but his running days are over. Once a runner, always a runner ... I believe that. After 30 years of running, I’ve achieved most of my goals. One remains: to continue running. I haven’t lost faith in miracles. Regardless, running or walking, I’ll always be a runner at heart. I think I’ll go out for a walk now and relish that. Next Time: Read what I’ve learned about joint care for runners and evidence that years of running doesn’t necessarily make you a candidate for a hip or knee replacement. And from my in-box: Mark, I’ve been reading your Miracles Happen articles in CTRN. Sorry to hear about your medical problems. I thought I would pass along my story. I started running in 1978. I was about to turn 40. I was hooked. Nine months later I was running Avenue of the Giants. It was cold, wet, windy, and rainy. I thought to myself, I’ll never do that again! Seven years later I was back at Avenue of the Giants running my 100th marathon. I had also racked up 35 ultras. The running continued through the years, running a mixture of everything. My personal favorites were the Tahoe 72 miler (I was able to run it 20 times) and the Bay Area 24-Hour track race (where I had a string of 14, around 1,400 miles). All my years of running were good. The people, the races, the trips were great. In 2000, I was on a training run for the California International Marathon. This was to be my 18th CIM, which was another string. A few hours later, I was in emergency. They said I was having a heart attack. I got a stent put in and in a short period of time I was back out on the roads. Napa was my last marathon (#154). I continued to do shorter races, but my heart condition had not improved. In 2006 another stent, in 2007 a quad bypass, and in 2008 I needed an AICD implanted (pacemaker) after an incident climbing Mt. Rose. Besides the 154 marathons, I’ve completed about 98 ultras and another 200 or so races. I am now down to just walking a few miles a day, but I still do the Journal Jog 8K every year. Looking back, even with the heart problems, I would not have changed a thing. Running has been good to me. I feel if it wasn’t for running I would not be alive today. I still believe in miracles, but running for me now is just a state of mind. Steve Galvan, Reno

Mark Winitz started this diary to chronicle his return to running following hip replacement surgery in January 2007 and a heart attack in May 2008. Cntact Mark at 650.948.0618, telephone, or via e-mail at winitz@earthlink.net. j u ly – au g u s t 2 0 0 9 • c t & r n

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FROM PEDRO SANTONI, SCA USATF MASTERS RW CHAIR Race walkers in Southern California have had a busy and exciting spring. Early in April, at the annual Mount San Antonio College 10K and 5K races, Pennsylvania’s Trevor Barron took advantage of 50º temperatures to continue his exceptional 2009 season and set his second U.S. Junior record in two months. Trevor’s 20:54 for 5K (on the way to a 51:07.1 10K) bested by just over three seconds Ben Shorey’s 20:57:16 from 2002. The Mt. SAC 10K also saw Tim Seaman continue his comeback from hip surgery and clock a 42:49:9, a time that graded out at 88.63%. Tim, as he put it afterwards, is looking forward to retirement (eventually), but he wants to go out on his terms. The 5K served as West Region championship, and Canadian national team member Rachel Lavellee, off a training stint at altitude in Flagstaff, AZ, took overall honors in 23:36.7. Later that month, the Southern Cal Walkers hosted their yearly Whopper 5K and 10K races at Pasadena Junior College’s newly resurfaced track. I have included the full results from both events at the end of this article. Local races proved to be just an appetizer, however, because area clubs also hosted two national Masters championships. The 31st edition of Orange County’s Easy Striders by-now traditional St. Patrick’s Day 20K and 5K walks also served as the National Masters 20K championship. Weekend festivities kicked off with a pre-race dinner at the home of SCA race walk chair Chris Rael, who cooked up a storm of chicken and pasta that fed 20 hungry athletes (and poisoned none). The next morning, 38 race walkers (14 women and 24 men)—the largest field in several years—toed the starting line for the 20K under ideal conditions. The course consists of a fast and largely flat 1.051-kilometer loop with plenty of shade, and the weather gods delivered a 50º morning. Michael Tarantino prevailed over all competitors in 1:32:47, a time that was only 43 seconds off his best 20K in the last two years. He was ecstatic about his performance, particularly because his training so far this year had not emphasized distance. Michael hoped this season would net him a sub-1:30 20K, and he reached that goal two months later with a 1:29:21 at race hosted by the University of Wisconsin–Parkside. Four race walkers from Canada also had reason to be pleased with their efforts. 39-year44 c t & r n • j u l y – a u g u s t 2 0 0 9

old Jeannie Harms broke the 2-hour barrier by one minute, while two current students and a recent graduate from Vancouver’s University of British Columbia also walked strong races. Creighton Conley’s 1:38:39 represented a 9minute personal best, Nicola Evangelista called her first-ever 20K “a good learning experience” as she clocked a 1:59:44, and Megan Huzzey’s 15K split on the way to a 1:52:13 qualified her for April’s PanAm Cup. At this event, held in El Salvador, Megan clocked a 1:49:37 under much warmer conditions. The highlights of the men’s Masters 20K included fine performances by two former U.S. national team members. Jonathan Matthews traveled to Huntington Beach from cold, snowy, and icy Montana (temperatures were –13º when he left). Given the impact of a harsh winter on his training, he had hoped to break 1:40, and he met his goal with a 1:39.19. His age-graded result, an impressive 88.59%, topped all male entrants. In second place, and in his return to racing after a one-year hiatus brought on by an unfortunate accident (or, as he put it, “I broke my ankle in a ladder incident”) was Mark Green. He had looked forward to breaking 1:50, and he came in 1:48.56, good enough for an 81.43% age-graded performance. I took third place in 1:55:57. Through 15K, I was well on my way to improving on the 1:55:53 I had clocked one month earlier at the Western Regionals in Santee, but at that point a stiffening lower back decided otherwise. In any case, it was an honor to join these two other talented walkers on the podium. Age-graded results for female Master walkers were even more remarkable than the men’s. Sherry Watts emerged as the 20K champion with a time of 2:14:58, and third place went to Kathleen Balser in 2:16:01. The spot on the podium between these two women went to Louise Walters, who put together quite a race and finished in 2:15:44, which graded out to a superb 92.02%. Kudos must also go to firsttime race director Rick Campbell (who competed in a colorful leprechaun outfit), Easy Striders’ coach Jim Coots (who served as Rick’s advisor/guru/guardian angel), and to all members of Easy Striders. The club put on a firstclass event, and, just as importantly, maintained its reputation for putting on the best post-race potluck in the Southland. Two months later, on May 17, Riverside’s Inland Empire Racewalkers hosted the National Masters 15K. Although temperatures later that afternoon reached the mid-90s, the heat held off long enough to provide morethan-adequate racing conditions for the 33 racewalkers who ventured out to Fairmount Park. Temperatures hovered in the mid-70s for

Rick Campbell in his leprechaun outfit at the Easy Striders’ St. Patrick’s Day 20K which also served as the National Masters 20K championship. most of the race and the course thankfully has plenty of shade. Perhaps the day’s most notable performances came from 15-year-old Tyler Sorensen. In his first attempt at the 15K distance, the Lafayette resident took first place and broke the U.S. Junior record in 1:12:57. Due to the layout of the course, no 5K or 10 splits were recorded, but Tyler’s splits show that he walked a strong, steady race. He clocked a 6:41 for the first loop, which measures 1.327 kilometers, and his splits for the seven subsequent 1.709 kilometer loops were remarkably consistent: 8:20, 8:09, 8:09, 8:13, 8:22, 8:17, 8:23, and 8:23. Tyler’s sights are now set on the Junior Nationals, which will be held in Eugene at the end of June, and he hopes that race will qualify him for a dual meet with Canada in August. Supporters of U.S. race walking can only hope, as race director (and SCA USATF president) Dave Snyder noted at the awards ceremony that Tyler’s performance is indicative of “bigger Marianne Martino (l) and Tyler Sorensen holding the Perona Cup for overall men’s and women’s winners.

Grace Moreman

SCA/USATF Race Walk Roundup

Arvid Rolle

Race Walking

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PA/USATF Race Walk

Maria Figueroa

FROM ART KLEIN PA USATF RW CHAIR

Men’s overall 20K national masters winner, Michael Tarantino, is seen at far left in bib #492. things in the near future.” Other race highlights included Marianne Martino, who hails from Littleton, CO, taking home her second consecutive women’s Masters 15K title in 1:33:36. Three other women, Louis Walters, Kathleen Balser, and Jolene Steigelwart, all broke the 80% age-graded barrier, with Louise slightly improving on her Huntington Beach 20K with an impressive 92.19% age-graded performance. Five men also broke the 80% barrier—Anatolly Shipitsyn, a former elite race walker from the Soviet Union, Norm Frable, Carl Acosta, Paul Johnson, and Bill Moremen—while Mark Green and Andrew Smith just missed out on hitting that mark. Last, but certainly not least, Steigerwalt, Walters, Johnson, and Moremen set age-specific American records. Congratulations to all! 20K Masters National Championship WOMEN 1. Megan Huzzey (23), 1:52:13; 2. Jeannie Harms (39), 1:59:00; 3. Nicola Evangelista (20), 1:59:44; 4. Sherry Watts (55), 2:14:58; 5. Louise Walters (69), 2:15:44; 6. Kathleen Balser (66), 2:16:01; 7. Janet Robinson (67), 2:16:21; 8. Carol Bertino (61), 2:22:05; 9. Darlene Backlund (63), 2:23:11; 10. Karen Karavanic (45), 2:28:05; 11. Kathy Frable (63), 2:30:52; DNF: Margaret Ditchburn (34), and Elisabeth A. Shepard (40); DQ: Kathy Finch (54). MEN 1. Michael Tarantino (25), 1:32:47; 2. Creighton Connolly (20), 1:38:39; 3. Philip Dunn (37), 1:39:11; 4. Jonathan Matthews (52), 1:39:18; 5. John Nunn (31), 1:41:36; 6. Mark Green (53), 1:48:56; 7. José Moncada (20), 1:51:13; 8. Pedro Santoni (51), 1:55:57; 9. Steve Harper (58), 2:01:40; 10. Rick Campbell (63), 2:05:43; 11. Norman Frable (63), 2:08:33; 12. John Magnussen (56), 2:09:43; 13. Alex Kazaryan (54), 2:13:00; 14. John Backlund (69), 2:16:11; 15. Ronald Walters (70), 2:18:12; 16. William Hosken (71), 2:19:04; 17. James Olsen (46), 2:24:01; 18. Wayne Wurzburger (67), 2:24:15; 19. Patrick Bivona (68), 2:28:17; 20. John H. Starr (80), 2:28:51; 21. Jerry Welti (55), 2:33:02; 22. Bernie Finch (69), 2:49:53; 23. Cliff Elkins (77), 2:52:27; DNF: Paul Johnson (71).

Mount San Antonio College Relays Race Walks 10K 1. Tim Seaman (36), 42:49.9; 2. Trevor Barron (16), 51:07.1; 3. Salvador Velazco-Franco (16), 52:16.6; 4. Pedro Santoni (51),

55:26.8; 5. Alex Kazaryan (54), 1:00:48.9; 7. Deo Jaravata (42), 1:02:16.0; 8. Wayne Wurzberger (67), 1:06:36.0; 9. Yosselin Vázquez-Montoya (18), 1:08:02.3; 10. Concepción Vázquez (49), 1:10:38.1. 5K (also served as West Region 5K Championship) 1. Rachel Lavellee (22), 23:36.7; 2. Daniel Lew (22), 26:01.8; 3. Yoko Eichel (61), 29:43.4; 4. John Magnussen (56), 30:42.3; 5. Deo Jaravata (42), 32:02.7; 6. Janet Robinson (67), 32:19.6; 7. Ray Billig (52), 32:35.4; 8. Carl Acosta (75), 34:01.4; 9. Bill Moremen (81), 35:07.1; 10. Shirley Capps (73), 36:08.2; 11. Leon Glazman (75), 36:45.3; 12. Jorge Birnbaum (61), 38:14.6; 13. Joan McIntyre (72), 38:32.9; 14. Arvid Rolle (75), 40:07.5; 15. Emily Zook (16), 40:17.0; 16. Anelise Smith (70), 40:51.1; 17. Mary Jo Sullivan (66), 40:52.0; 18. Patty Kennedy (78), 42:33.7; 19. Holly Osborne (57), 42:55.5; 20. Grace Moremen (78), 44:14.9; 21. Pat Willis (73), 45:21.5.

Southern Cal Walkers Whopper 5K & 10K Grand Prix RW 10K MEN 1. Pedro Santoni (51), 56:12; 2. Rick Campbell (63), 1:00:10; 3. Alex Kazaryan (54), 1:00:50; 4. John Magnussen (56), 1:01:38; 5. Carl Acosta (75), 1:08:51; 6. Bill Moremen (81), 1:11:45. 5K MEN 1. Ray Billig (52), 32:17; 2. Bob Nyman (7?), 34:41; 3. Jorge Birnbaum (61), 37.17; 4. Joe Fox (6?), 37:48; 5. Stuart Ray (6?), 38:06. WOMEN 1. Carol Bertino (61), 33:09; 2. Joan McIntyre (72), 37:43; 3. Anelise Smith (70), 39:32; 4. Mary Jo Sullivan (66), 39:33; 5. Holly Osborne (57), 41:00; 6. Grace Moremen (78), 44:06; 7. Pat Willis (73), 44:39. 15K National Masters Championship WOMEN 1. Marianne Martino (58), 1:33:36; 2. Louise Walters (69), 1:38:59; 3. Vicki Pritchard (50), 1:40:24; 4. Mary Baglin (62), 1:40:28; 5. Kathleen Balser (66), 1:40:37; 6. Diane Brandt (60), 1:40:39; 7. Jolene Steigerwalt (65), 1:41:20; 8. Susan Mears (54), 1:43:33; 9. Kathy Frable (63), 1:46:25; 10. Darlene Backlund (63), 1:50:31; DNF: Janet Robinson, (67). MEN 1. Tyler Sorensen (15), 1:12:57; 2. Anatoliy Shipitsyn (54), 1:16:34; 3. Mark Green (53), 1:22:27; 4. Andrew Smith (59), 1:27:11; 5. Pedro Santoni (51), 1:28:09; 6. Norm Frable (63), 1:29:29; 7. Rick Campbell (63), 1:31:34; 8. Alex Kazaryan (54), 1:33:44; 9. Paul Johnson (71), 1:35:08; 10. Carl Acosta (75), 1:41:15; 11. Ronald Walters (70), 1:41:38; 12. Wayne Wurzburger (67), 1:42:12; 13. James Olson (46), 1:42:27; 14. John Backlund (68), 1:44:43; 15. Al Cazas (51), 1:46:10; 16. Art Morrow (44), 1:48:51; 17. Patrick Bivona (68), 1:48:58; 18. Bill Moremen (81), 1:51:51; 19. Bernie Finch (69), 1:55:08; 20. Amado Castro (58), 1:55:34; DQ’s: James Kurtzman (47) and Jack Cassidy (59). L

The 2009 season has started with a bang! Already there have been many outstanding performances in three major events to date: OneHour Championship, Quilantang 5000m, and the Pacific Association Track & Field Championship. The two Grand Prix (GP) races included a mix of Youth, Open, and Masters athletes. Although it’s not customary for Youth (under age 19) to participate, the performances of Lila Haba (age 13), Nicolette Sorensen (age 13), Tyler Sorensen (age 15), and JD Bhatia (18) are especially noteworthy. Since it’s difficult to provide the colorful behind-the-scenes reporting on a race if one is either competing or serving as a race walk judge, I asked Beth Price to do some investigating. Here’s her interesting report on the first race. I will comment on the other two in the later paragraphs. One-Hour Championship The season so far this year has been great. The first Grand Prix race was the One-Hour Postal race held at the Los Gatos High School on Feb. 28. The weather was perfect for a one-hour race, starting cloudy, but clearing quickly to a warm but not too hot, calm day. There were 15 racers starting the race, including a guest racer, Andreas Gustafsson from Sweden. Andreas, who trains in San Diego, had come specifically to make a personal record in a 10,000m race, even though he would have to walk farther in order to walk for a whole hour and complete the race for the time to count. Hopefully the other racers enjoyed and were motivated by Andreas lapping them several times. He completed his 10,000m race in 41:53 minutes. Then, he completed the race for a total distance of 12,588m, merely walking for the remaining time. Andreas’s next race was in Sweden on March 14, then in Dudince, Slovakia on March 28. According to Andreas’ blog (www.goandreas.com/news.html), he won the 5K race on March 14, but was unable to finish the 50K race in Dudince. He had to drop out after 26K with cramps in his hamstrings. Sorry, but Andreas says he’ll be back! Back at the One-Hour Postal, Nicolette Sorensen, female age 13, had a fine race with 10,344 meters, while JD Bhatia, male age 18, came in right behind Nicolette with 10,265m. The top age-graded competitor was James Beckett, age 70, with 9,600m. Wow, what a race! Pl (by distance) Name, Age, Club, Meters, Graded % F1. Nicolette Sorensen, 13, PH, 10,344, 76.55% F2. Leslie Sokol, 51, SCTC, 9,681, 75.43%

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RW continued from page 45 With the Total Fit of New Balance, you'll love RUNNING more.

Visit your local retailer: A RUNNER’S CIRCLE Los Angeles A RUNNERS ZONE Anaheim A SNAILS PACE Brea ATHLETIC OUTPOST Walnut Creek ATHLETIC PERFORMANCE Los Gatos San Jose

RUN WITH US Pasadena RUNNERS HIGH Long Beach RUNNERS LANE Santa Clarita RUNNING CENTER Carlsbad Redlands Temecula RUNNING REVOLUTION II Santa Cruz

ATHLETIC SOLES Petaluma

RUNNING WILD Palm Springs

FLEET FEET SPORTS Chico Davis Fair Oaks Monterey Pleasant Hill Redding Roseville Sacramento San Amselmo Santa Rosa Stockton Vacaville

SIERRA RUNNING COMPANY Fresno

FRONTRUNNERS Los Angeles INSIDE TRACK Ventura JOGG N SHOPPE Arcata MOVIN SHOES La Mesa NAPA RUNNING CO. Napa OUTFOOTERS Santa Barbara

THE RUNNER’S HIGH Menlo Park THE RUNNING CENTER Victorville THE RUNNING LAB Orange THE RUNNING REVOLUTION Campbell THE RUNNING ZONE Elk Grove TOP SPEED RUNNING La Verne TRANSPORTS Berkeley VILLAGE RUNNER Manhattan Beach Redondo Beach

Judges: Sandy Backer, Trish Caldwell, Liesbeth Matthieu, Helen Storrs, Nancy Zielenski

F3. Karen Stoyanowski, 54, SRW, 9,428, 75.64% F4. Nicolle Goldman, 50, SRW, 8,965, 68.86% F5. Lila Haba, 13, unattached, 8,773, 64.39% Guest. Andreas Gustafsson, 27, guest, 12,588, 78.95% M1. JD Bhatia, 18, unattached, 10,265, 66.07% M2. James Beckett, 70, MRW, 9,600, 82.22% M3. Joseph Berendt, 53, SRW, 9,340, 67.13% M4. Art Klein, 55, SCTC, 9,257, 67.68% M5. Ron Walters, 70, SRW, 8,933, 76.32% M6. Steve Poppell, 70, GGRW, 8,474, 72.27% M7. John Mullane, Sr., 70, SCTC, 8,256, 70.35%

Pacific Association Track & Field Championship (GP) The third race was held at the College of San Mateo on May 24, and was also 5000m on the track. Once again the Sorensens didn’t disappoint the audience, scoring two very fast wins. Louise Walters improved on her time from the Quilantang race, coming in third.

Rank Team Score 1. SRW 73.60% 2. SCTC 71.15%

Note: There were two disqualifications. Team score is the average of the top-3 age-grade percentages. Race Director: Becky Klein Judges: Ann Gerhardt, chief (M), Beth Price (N), Jon Price (N), Liesbeth Matthieu (A), Sandy Backer (A), Ajay Padgaonkar (A) Recorder/Warning Board: Laura Cribbins (N) and Doreen Adams

Men 1. Tyler Sorensen (15) PH, 22:04.30 2. Kevin Killingsworth (53) MRW, 27:43.57 3. Alexander Price (27) PRO, 28:36.58 4. Joseph Berendt (53) SRW, 29:44.67 5. Steven Popell (70) GGRW, 33:53.73 6. Richard Hanson (83) GGRW, 41:14.19.

Quilantang 5000m The site of this sanctioned race was Bella Vista HS in Fair Oaks. Hosted by the Sierra Race Walkers, it has been held for many years as a tribute to the departed Frank Quilantang for his contributions to race walking. Top honors went to Shoja Torabain and Louise Walters, both in their 60s, with impressive times of 28:53 and 31:35, respectively. The 12 athletes competed for more than just bragging rights. Several used it as a tune-up for the following Grand Prix race. Louise also used it as a test of fitness to ready herself for the USA Masters 15K Race Walk Championship.

Women 1. Nicolette Sorensen (13) PH, 26:19.42 2. Leslie Sokol (51) SCTC, 30:26.31 3. Louise Walters (69) SRW, 30:44.97 4. Karen Stoyanowski (54) SRW, 31:23.71 5. Marjorie Garnero (68) MPWWWC, 34:45.89 6. Jeanne Olson (62) Impala, 37:17.19

Men 1. Shoja Torabain (60–64), 28:53 2. Joseph Berendt (50–54), 30:29 3. Ron Walters (70–74), 33:09 4. Garland Murphy (60–64), 37:58 5. Stu Kinney (65–69), 43:09 6. Robert Croeni (60–64), 44:16 7. Joseph Sailor (80–84), 50:17

Team Results: Sierra 78.28%

Note: There were no disqualifications. Judges: Laura Cribbins, chief (Nl), Beth Price (N), Jon Price (N), Art Klein (N) Recorder/Warning Board: Becky Klein (M) Team Name Legend: GGRW = Golden Gate Race Walkers Impala = Impala Racing Team MRW = Marin Race Walkers MPWWWC = Monterey Peninsula Walk Walk Walk Club PH = Pleasanton Heat PRO = Pacific Race Walkers Organization SCTC = Santa Cruz Track Club SRW = Sierra Racewalkers

Women 1. Louise Walters (65–69), 31:35 2. Karen Stoyanowski (50–54), 31:53 3. Nicolle Goldman (50–54), 33:06 4. Doris Cassels (60–69), 34:14 5. Sandy Flint (60–64), 39:02

Note: A 1500m race was held at the same time and John Levinsohn (85–89) finished with a time of 13:29!

Pacific Association USATF Race Walk Events Schedule 1. 2009 Grand Prix (six events planned) 8/22 West Region / PA Championship 3000m – Reno HS 9/13 PA 20K Championship – Oakland October PA 10K Championship – Carmichael Note: Shorter races of 3K, 5K, and 10K are being considered to be held concurrently with the 20K in Oakland. 3000m may also be held at the Distance Carnival. 2. Developmental Races - Draft (monitored) 6/18 – 8/6 (consecutive Thursdays)

All-Comers 1-Mile Walk (track) – Los Gatos HS

3. Other PA Judged Events Planned (partial list) 8/8, 8/12

www.newbalance.com

46 c t & r n • j u l y – a u g u s t 2 0 0 9

2009 National Senior Games – Stanford University (5000m on campus road, 1500m on Cobb Track) Note: A clinic is planned the day preceding each of the race walks at the National Senior Games.

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JUNIOR OLYMPIC

NATIONAL CHAMPIONSHIPS are c o ming to

Reno

an d

Sacram ento!

2009 CROSS COUNTRY

2010 TRACK & FIELD

Dec ember 1 2 , 20 0 9

J ul y 2 7 - Au g. 1 , 2010

L e ar n mo r e at pausatf.org

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