Coaching Fall 11rev-LORES

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Volume 6, No. 3

Victah, PhotoRun.NET

$9.95

Fall 2011

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quarterly

COACHING AT H L E T I C S

Jiro Mochizuki, PhotoRun

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Publisher’s Note

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Value of Cross Country

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2011 Fall Shoe Review

19

Jenny Simpson

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Centro Nation: Oregon’s #2 Steps Out of the Shadows

by Larry Eder

by Darren De Reuck

by Cregg Weinmann oRun lombo, Phot Giancarlo Co

by Elliott Denman

26

Training High School Runners for 5K Cross Country

by Darren De Reuck

by Jon Gugala

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by Larry Eder

Volume 6, Number 3 Fall 2011

quarterly

COACHING AT H L E T I C S

Interview: Vinn Lannana

On the cover: Jennifer Simpson, photo by Jiro Mochizuki, PhotoRun.NET and Matt Centrowitz, photo by Jean-Pierre Durrand, PhotoRun.NET

Special Thanks To: Kristen Cerer, Sue Hall, Alex Larsen, Debra Keckeisen, Tim Garant, Tom Mack, Mary Ward and Sydney Wesemann

Group Publisher: Larry Eder, larry.eder@gmail.com, 920-563-5551, ext. 112

Dedicated to: Fr. Ralph Passerelli, S.J., Jim Marheinecke, Steve Pensinger, Dan Durante and Terry Ward, a.m.d.g.

Group Editor: Christine Johnson, ctrneditorial@aol.com

phone 608-239-3785; fax 920-563-7298

Advertising: Larry Eder, larry.eder@gmail.com, 608-239-3785

Coaching Athletics Quarterly is produced, published and owned by Shooting Star Media, Inc., PO Box 67, Ft. Atkinson, Wisconsin 53538-0067, Christine Johnson, President, Larry Eder, Vice President. Copyright 2011 by Shooting Star Media, Inc. All Rights Reserved. Publisher assumes no liability for matter printed, and assumes no liability or responsibility for content of paid advertising and reserves the right to reject paid advertising. Opinions expressed are those of the authors and not necessarily those of the Publisher. No part of this publication may be reproduced or stored in any form without written permission of the Publisher.

Writers/Contributors: Elliott Denman, Jon Gugala, Darren De Reuck, Cregg Weinmann Photographers: Lisa Coniglio/PhotoRun, Victah Sailer/PhotoRun Layout/Design: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Editor: Toby Cook Pre-Press/Printer: W. D. Hoard & Sons Company, Fort Atkinson, WI Special Projects: Adam Johnson-Eder, atflistings@gmail.com 6 Coaching Athletics Quarterly - Fall 2011

Coaching Athletics Quarterly is not related to or endorsed by any other entity or corporation with a similar name and is solely owned by Shooting Star Media, Inc. Publisher recommends, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.

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publisher’s note I loved Daegu. The people, the stadium, the World Championships. I stayed in the Geogi Motel, in the love hotel district. Love hotels are just what you think, so my walks were colorful, with lots of neon at night. I would head to the morning sessions about 10 a.m., return about 2 or 3 p.m., nap, then head back for 7 p.m. to 1 a.m. at the stadium.

The morning sessions were filled with junior high and grade school kids who would say, “Hello, how are you?” and I would try to start a conversation, but that was all the English they knew. The Korean government hires U.S., British and Irish college grads to teach English in grade schools in Korea. South Korea is changing so quickly, like much of Asia, and it’s fascinating.

I have to tell you that Jenny Simpson’s victory over 1500 meters was amazing. Juli Benson (the former 1996 Olympian Julie Henner) coached Jenny to victory. She ran perfectly through the rounds, and in the final, less than a lap after Morgan Uceny had been tripped, Jenny kept her composure and made the perfect move with 50 meters to go, holding off a fast-charging Hannah England and winning the first gold for U.S. women since 1983 and Mary Slaney! Jenny Simpson won the gold because she stayed focused on the prize. She has many miles to run before London, and she is up to the task.

On the men’s side, Matt Centrowitz, who won the NCAA and U.S. champs, took on the best runners in the world and caught Manuel Olmedo, one of Spain’s three finalists in the 1500m. It was Matt who took the bronze.

Flukes? Not at all. American distance running has improved because many coaches, athletes, trainers, even media are asking questions, and some of them are the right ones.

Bernard Lagat was superb, with his 5000m AR and his silver medal. And Galen Rupp, who ran both the 10,000 (7th) and 5000m (9th), came back a week later and ran the 10,000m in 26:48.00, a new American record!

On to London 2012! The journey to the medal podium begins with medicine balls in cramped Quonset huts and miles done in the cold and damp that is late autumn. We’ll see everyone in Eugene and then, on to London!

Oh, how I love the Olympic year!

Larry Eder, Publisher

Photo: Victah, PhotoRun.NET

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Value of Cross Country

by Darren De Reuck

C

amaraderie, team bonding and spirit, building solid strength and having fun are just a few things that immediately come to mind when I think of cross country.

Then you have the actual running of cross country over undulating muddy terrain, through the woods and out in the country. It seems for the most part that courses today are flat and fast and drifting away from the good old “lose your spike in a mud pit” courses. However, every so often high school cross country courses are rugged and challenging and not on your typical grass fields. They require a tremendous amount of strength, and your fast track runners are suddenly at a disadvantage. Now that’s cross country, and with it comes a tremendous amount of physical and mental benefits.

Cross country is a unique sport and one that will probably become a life-altering activity should you choose to join your school team. Many sports offer physical activity, but few offer the chance to adopt a lifetime hobby that builds strength, confidence and long-term healthy habits.

There are no bench-warmers in cross country. Everyone gets to lace up and compete, irrespective of level. Practice hard and keep training, and you are likely to make the team whether it is Varsity or JV. Cross country running is hard work and it takes determination.

While it is fun to compete against friends and runners from other schools, you will always be able to run against your most fierce competitor—yourself. Tracking your progress and watching your improvement will give you an inner confidence and tremendous feeling of accomplishment.

Cross country running is an inexpensive sport: A pair of training and cross country flats are all that are required, coupled with the great outdoors—no special equipment or gear. With the hard training, over time you will start to feel the body’s natural endorphin release and that “runner’s high”—the feeling of conquering a workout or race and that mental and physical accomplishment.

Because cross country running is intense and works so many muscle groups, one needs to enter the season with a solid preseason base to avoid injury. Working out in the summer and building that foundation will go a long way in getting you ready for a good cross country season. Even if you are the best runner on your team, use the benefits of your fellow teammates to make you better. From the camaraderie that comes with a team to the hard workouts your coach has you do, the people you run with will motivate you to perform your best by their words and their actions. Forming bonds with your teammates will raise everyone’s performance to a new level. Teams with a positive atmosphere foster friendly competition and make runners better.

In closing, yes, cross country running is team oriented and helps you build strength for the upcoming indoor and outdoor track seasons, but all of this is pointless if you are not having fun. Competition gets the adrenaline pumping and winning for the team is awesome, but do not get obsessed with this and waste precious energy worrying instead of relaxing and enjoying yourself. At the end of the day, your loved ones will love you just as much and your teammates will console you, so go out there and enjoy yourself and have fun doing it.

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Photo: Andrew McClanahan, PhotoRun.NET

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saucony

SHOE REVIEWS: Performance—12 • Neutral—14 • Motion Stabilizing—15

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RUNNING NETWORK LLC PARTNERS

WELCOME TO THE RUNNING NETWORK’S 2011 FALL SHOE REVIEW

American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com

For more than a decade now, the Running Network LLC’s Shoe Review team of Cregg Weinmann, Christine Johnson, and Kristen Cerer have teamed up with our weartesters, proofreader, and photographers to develop and produce this bi-annual running footwear review. Each Fall and Spring, over 900,000 people read the print versions that appear in our partner publications (listed to the right), and another 3 million see it on the web. As always, we offer this Review as a starting point in your search for the perfect shoe. After you’ve read through our reviews, we encourage you to visit your local running store and ask them for their suggestions and opinions about what shoes you should consider, given the particulars of your biomechanics and the type and quantity of running that you do.

I travel to dozens of athletic and running events every year and have many visits with the shoe companies and their representatives. I have to say that I’m excited about what’s available to runners today. There are some amazing new products—definitely influenced by your requests for better and lighter-weight shoes— showing up in the marketplace. The key for you, my running friend, is to find the right shoe for you and your needs. The right shoe makes the journey of a mile, or a thousand miles, much more enjoyable.

Have a great time running and racing this Fall! We’ll see you again in the Spring.

Athletics (Canada) www.athleticsontario.ca Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running www.rrca.org/publications/club-running Coaching Athletics Quarterly www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Get Active! www.healthclubs.com Greater Long Island Running Club’s Footnotes www.glirc.org Latinos Corriendo www.latinoscorriendo.com Marathon Guide www.marathonguide.com Michigan Runner www.michiganrunner.net

Larry Eder President, Running Network LLC

Missouri Runner & Triathlete www.morunandtri.com Running Journal & Racing South www.running.net

AWARD WINNERS BEST SHOE

BEST SHOE

BEST SHOE

Performance

BEST SHOE

Neutral

Performance

Motion Stabilizing

F A L L 2 0 11

F A L L 2 0 11

F A L L 2 0 11

F A L L 2 0 11

RunMinnesota www.runmdra.org RUNOHIO www.runohio.com Track & Field News www.trackandfieldnews.com

Nike Air Pegasus+ 28

Puma BOLT Faas 400

Mizuno Wave Precision 12 adidas Supernova Sequence 4

BEST NEW SHOE

BEST RENOVATION

BEST VALUE

FALL 2011

FALL 2011

FALL 2011

USATF’s Fast Forward www.usatf.org USATF–New England’s Exchange Zone www.usatfne.org The Winged Foot www.nyac.org The Winged M www.themac.com

Saucony PowerGrid Cortana

New Balance 1260

Brooks Summon 3

Youth Runner www.youthrunner.com

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

This 2011 Fall Shoe Review is produced independently by Running Network LLC for its partner publications. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.

Copyright © 2011 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of Running Network LLC. Running Network LLC and its partner publications suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.

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PERFORMANCE Karhu Flow Fulcrum_ride

$110

The new Flow bears a resemblance to its sibling (and the fastest shoe in Karhu’s lineup) the Racer Fulcrum_ride. The Flow’s upper is two types of open mesh: one at the tongue, forefoot, ankle collar, and heel; the other as a supportive saddle-like layer in the midfoot that’s further braced by the welded logo stripe. The eyestay is supported by thermoplastic welds that cinch the saddle and secure the foot. A smooth lining over the ankle collar foam wraps the foot comfortably and wicks away moisture.

The low-profile midsole is flexible and provides a resilient, responsive ride, and the minimal Fulcrum unit propels the foot forward for improved efficiency. The outersole is rubber molded into a repeating pattern of Ts that provides traction while saving weight. The result is a well-built shoe for faster-paced running or racing.

“Snug fit—shallow over toes, too racer-like for me—but cushioning was lively and responsive” and “Feels like I am wearing socks with soles. These are very comfortable shoes. I really like the way they feel just to wear. They are light shoes, so between their weight and their nimble feel, they beg for tempo runs or races.”

New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics for faster paced running • Sizes: men 8–13; women 6–11 • Weight: men 11.2 oz. (size 11); women 7.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Mizuno Wave Precision 12

$105

The Precision is an icon in Mizuno’s running line so it’s fitting that sublimated graphics on the upper represent Japanese block prints reminiscent of Pagoda architecture on the men’s shoe and the cherry blossom on the women’s. The upper features a semi-closed engineered mesh with welded logo and support strapping, DynaMotion Fit (hinged first medial eyelet) for secure lacing, and a touch of synthetic leather at heel and toe. The midsole is perhaps Mizuno’s best application of AP+ which, in combination with the Parallel Wave plate, cushions and holds up to both daily training for efficient runners and as a racer or fast-paced training shoe for others. The outersole, unchanged from version 11, is a combination of X-10 in the heel and blown rubber in the forefoot with a rubbery concentric element under the cuboid bone to improve midfoot comfort. The smooth fit, great cushioning, and light weight earned the Wave Precision 12 a tie for honors as the Best Shoe in the Performance category.

BEST SHOE Performance F A L L 2 0 11

“These are the first Mizuno shoes I have tested and now I am a fan of Mizuno. The shoes are comfortable, relatively light, and hold up well to use. I like that I get a good ground feel through the forefoot. They feel lighter than most training shoes, but not quite into the racing category.”

Updates the Wave Precision 11 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13,14; women 6–11 • Weight: men 10.6 oz. (size 11); women 7.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

New Balance 1190

$115

The 1190 is the update to the 905 because in New Balance’s new numbering system, shoes ending in “90” represent speed performance shoes. The upper has a different type of structure: soft materials that give the shoe a flexible feel, with a full saddle of synthetic suede that secures the foot over the midsole and synthetic leather at heel and toe to anchor the upper to the midsole. The closed mesh is far more breathable than it appears and, while spare, the ankle collar is surprisingly conforming and comfortable. The midsole is a two-density design that provides effective stabilization to the gait and a responsive ride, especially at faster speeds. The outersole is multiple pieces of carbon and blown rubber that sit flat to the ground and flex effectively with the foot. Bottom line? The 1190 is a light, stable shoe for running fast.

“Fit fine, roomy in the toes, snug over the midfoot, and secure in the heel. A good balance between stability and cushion. They wear like a training shoe, but their weight makes me think ‘go fast!’ Either way, you either get a durable 10K racer or a very light trainer.”

Updates the 905 • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation, for faster-paced running • Sizes: men 7–13,14,15 (D,2E); women 5–11,12 (B,D) • Weight: men 9.8 oz. (size 11); women 7.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Puma BOLT Faas 400

$90

The BOLT Faas 400 is the latest sibling in the growing Faas family. The inspiration is multiple world recordholder Usain Bolt, whose image appears as a sub-logo on the tongue. The closed mesh upper has soft sueded overlays that provide just enough support to hold its shape and a bit of synthetic leather at the heel and toe for durability and sturdiness. Designed to permit the foot to move freely, it has the light and highly flexible feel of a racer. The midsole is BioRide EVA foam, a resilient and flexible formulation that has a responsive ride that works best on the roads as there is plenty of proprioceptive feedback. The outersole is the toughened skin of the BioRide, with just enough carbon rubber to manage the high-wear areas. Some runners will be able to use the Faas 400 every day, but more will benefit from running in them several days a week. The combination of lightness, fit, and performance earned the BOLT Faas 400 a tie for honors as the Best Shoe in the Performance category.

BEST SHOE Performance F A L L 2 0 11

“Good cushioning, but with a great feel for the road (the smoother the road the better). Well-built shoe for a lower mileage/lighter weight training shoe. Totally flexible and light—really light.”

New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics, for faster-paced mid distance running • Sizes: men 6.5–12,13,14; women 6–11 • Weight: men 8.7 oz. (size 11); women 6.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Saucony PowerGrid Cortana

$145

The Cortana introduces a new Grid technology for Saucony and is a showpiece for several solutions in cushioning, stability, and fit. The upper is a semi-open engineered mesh with an eye-catching sublimated appearance, welded overlays, and synthetic leather at heel, toe, and eyestay for needed support. Also new with the Cortana is Sauc-Fit, a stretchy medial insert and articulated top eyelets on both sides to adjust and cinch the ankle fit and move with the foot. The midsole features the same 4-millimeter drop from heel to forefoot that’s proved so successful in the Kinvara and Mirage. Here it’s combined with the new PowerFoam and a plastic Impact Interface that focuses the force of the heelstrike onto a wedge of SRC foam to absorb the shock.

The outersole uses a new blown rubber compound with Saucony’s proven XT-900 carbon rubber in the heel. The outstanding ride, fit, and innovation earned the PowerGrid Cortana our award as Best New Shoe.

“The fit from the top eyelets is high enough to provide stability: the [fit] for my high instep was perfect. The cushion allows extra spring without any noticeable weight increase. They have been durable and versatile. I’m impressed.”

New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: men 8–13,14; women 6–12 • Weight: men 11.0 oz. (size 11); women 9.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

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BEST NEW SHOE FALL 2011

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NEUTRAL ASICS Gel-Cumulus 13

$105

The 13th round of the Cumulus is a reinvention of a sort, as a significant weight reduction now places the shoe squarely into the mid weight range, and tweaks to the upper and midsole/outersole improve the articulation with the foot. The upper is still an open mesh with a bit of give to allow it to move with the foot. The addition of Discrete Eyelets, here as three separate pair of linked eyelets, allows the lacing both to better wrap the contours of the foot and to match its movement. The midsole is SoLyte, ASICS’ high-end foam compound, slightly adjusted in size for better flexibility. An additional, softer layer tops the midsole in the women’s model. The outersole is the same AHAR carbon rubber heel and blown rubber forefoot as before, but with the addition of Guidance Line, a longitudinal flex groove, that gives the shoe a better feel as the toes splay before toe-off.

“This is a very solid shoe [that] feels good for all types of runs. These shoes transition nicely from landing through toe-off with none of the ‘slapping’ or folding that some shoes get. They follow what my feet seem to want to do.”

Updates the Gel-Cumulus 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 6–13,14,15 (D) and 7–13,14,15 (2E,4E); women 5–13 (2A,B) and 6–13 (D) • Weight: men 12.4 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, SoLyte Strobel board

ASICS Gel-Nimbus 13

$130

The Nimbus is ASICS’ deluxe neutral shoe whose first and last names could well be “Cushioning.” The upper continues its pursuit of refined fit and comfort with BioMorphic Fit panels in the midfoot (medially) and more forward (laterally) to stretch better with the foot’s movement throughout the footstrike. The fit is also aided by independent Discrete Eyelets, aligned asymmetrically for secure lacing. A new external heel support is lighter than ever without sacrificing stability. The midsole is sculpted and contoured for better performance, and a new full-length Guidance Line improves flexion to the well-articulated sole, easing the foot toward toe-off. The outersole features a new, lighter rubber compound with a familiar name, AHAR+ (ASICS High Abrasion Rubber), here used in a full-length configuration. The result is comfort, durability, and performance.

“This is a shoe you can run in every day, whether your run is short or long. They hold my feet just right, and the cushioning is top notch.”

Updates the Gel-Nimbus 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 6–14,15,16 (D) and 7–14,15,16 (2E,4E); women 5–13 (B) and 6–13 (AA,D) • Weight: men 12.5 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, SoLyte Strobel board

Brooks Ghost 4

$100

The Ghost has evolved significantly from its introduction as a performance shoe to today’s well-cushioned performer. The midsole has been resculpted, but offers a generous slab of EVA and cushioning elements. The incorporation of Brooks’ DNA has improved the ride by making it a little more responsive while providing better protection. The outersole provides the expected traction; the minor adjustments to the lug patterns look different but perform similarly. The heel is more articulated, which makes the transition from heel to toe a bit better. The upper continues to fit well. Substituting suede overlays makes the bunion window friendlier since the hard edges are eliminated. The addition of a lacing loop on the tongue (cleverly called Tongue Tied) prevents uncomfortable creeping. Attention to detail has added value to the Ghost, securing its place in Brooks’ lineup.

“Secure fit. I found the cushioning in my comfort zone, not overly squishy or spongy for my taste. Nice medium weight, but beefy enough to feel good on a long run. Brooks continues to produce quality running shoes.”

Updates the Ghost 3 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13,14,15 (D) and 8–13,14,15 (B,2E); women 5–12 (B) and 6–12 (2A,D) • Weight: men 12.6 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Brooks Glycerin 9

$130

The Glycerin continues as the flagship of Brooks’ neutral shoe line, with significant weight loss aiding performance. The upper sports thinner overlays throughout the forefoot, softening the feel without compromising support. The midfoot has a more pliable TPU saddle, which makes the eyestay conform better to the foot’s contours. The midsole continues with the two-piece cushy foam and a new full-length layer of DNA adds its resilient, shock-absorbing qualities. The ride is quite responsive, with good flexibility. The outersole adds to the flexibility with new flex grooves and four small, separate pods that open up the entire forefoot. The heel geometry is reshaped, adding lateral mobility for the crashpad. It decouples better and moves more naturally, aiding the articulation of the shoe’s heel in response to and for the foot. The result is a well-cushioned, high-mileage trainer.

“The Glycerins have a supportive feel, yet are soft and bouncy. I’m recovering from surgery and the shoes are comfortable. Toe flexion was not stiff; no fit issues or otherwise. I wore other shoes, but always returned to the Brooks for the best comfort. I would recommend these shoes.”

Updates the Glycerin 8 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13,14,15 (D) and 8–13,14,15 (B,2E); women 5–12 (B) and 6–12 (2A,D) • Weight: men 12.5 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Brooks Summon 3

BEST VALUE FALL 2011

$85

The Summon continues to offer performance at an economical price. The effective midsole/outersole combination of rear and forefoot Hydroflow within Bio S-257 (a biodegradable version of Brooks’ S-257 foam) is “chromatically enhanced” (it’s a new color), but the performance remains as good as ever. So good, in fact, that its reliable performance has birthed a new trail shoe built on the same platform. The upper is a new design of pliable mesh with synthetic leather overlays and the usual minor adjustments. One of them, a new full rand, adds a bit more support than the Summon 2 had. With its standout combination of moderate weight, responsive cushioning, and reasonable price, the Summon 3 again earned honors as our Best Value.

“Fit nicely through the arch with plenty of room up front. Good layer of cushioning, with a good amount of responsiveness. Not mushy or with a ‘slappy’ transition. I was more than adequately impressed with the shoe. It fared a little better than its top-of-the-line sibling—except in plushness. Quite a good value.”

Updates the Summon 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (B,D); Women 6–12 (B,D) • Weight: Men 11.8 oz. (size 11); Women 9.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

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NEUTRAL/MOTION STABILIZING Mizuno Wave Enigma

$130

The new Enigma is aimed at high-mileage runners looking for cushioning. The upper uses open stretch mesh with a secure midfoot saddle that, along with the DynaMotion Fit (an articulated top eyelet to improve the ankle fit), secures the foot while moving with it. The sueded overlays are soft against the foot, but still provide great support. The midsole is a multipart combination of durable AP+ for a cushy feel and a full-length Parallel Wave plate that’s snappy and responsive, though some testers found it a bit stiff. The outersole is standard proprietary X-10 (tough carbon rubber) in the heel. The forefoot is blown rubber. The Enigma is built on a performance chassis and has the cushioning to handle the road mile after mile.

“My foot feels secure and solid in this shoe. I’m impressed with the look of the shoe and the snugness of the upper around my foot. The cushioning is responsive, especially at toe-off.”

New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13,14,15; women 5–12 • Weight: men 14.1 oz. (size 11); women 10.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

New Balance 880

$100

The 880 is the update to the 759 because New Balance shoes ending in “80” now designate neutral performance shoes. The upper uses a mesh that looks more open but performs just about the same, and the lacing still offers plenty of eyelets to customize the ankle fit. The midsole is a bit lower than its predecessor’s but with a livelier feel, even though the weight is virtually identical. The outersole is standard blown rubber forefoot and Ndurance carbon rubber heel; however, a new molding configuration creates a very flexible matrix, adding a bit more bounce to the forefoot. The price was bumped up $5, but don’t let that deter you from experiencing what the 880 has to offer: a sleek feel in a durable, daily training shoe.

“Molded nicely to my foot. No problems with pressure on my bunions. This shoe had ample heel and all-around foot cushion. Worked great for my longer runs.”

Updates the 759 • Recommended for: low- to medium-arched feet with neutral biomechanics • Sizes: men 7–13,14,15 (B,D,2E,4E); women 5–12,13 (2A,B,D) • Weight: men 11.8 oz. (size 11); women 8.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, PU Strobel board

Nike Air Pegasus+ 28

$90

The Pegasus was named by companywide contest in the early 1980s—a mind-bending 30 years ago! Version 28 has a few new features that enhance performance, always a positive sign of life. The upper now incorporates a midfoot support of FlyWire, allowing for a thinner eyestay that flexes better with the foot and offers a more foot-conforming fit. The introduction of a new PU innersole adds a few grams, but is a definite trade-up to more comfort and a better cushioned ride. The midsole is the same consistent Cushlon with its great blend of shock absorption and responsiveness. A nicely beveled and well-articulated heel and good forefoot flexibility round out the feel. The outersole is BRS 1000 with its proven durability to add value. Its fit, ride, and wealth of features earned the Air Pegasus+ 28 our Best Shoe honors in the Neutral category.

BEST SHOE Neutral

F A L L 2 0 11

“Shoes fit snugly without being tight or uncomfortable. Very cushy feel from the foam. Good support, and heel-to-toe motion felt natural.

These have gone for a ton of miles and still seem like new.”

Updates the Air Pegasus+ 27 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 6–13,14,15; women 5–12 • Weight: men 12.2 oz. (size 11); women 9.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

adidas adiSTAR Salvation 3

$140

The adiSTAR Salvation is how adidas does plush, stabilizing support. The upper has an improved overall fit (attributed by adidas to modifications to the last), but we saw other tweaks that play a role, as well. For instance, the collar foam is shaped to better fit the contours of the Achilles tendon and the all-suede overlays conform to the forefoot better than synthetic leather.

The midsole has a reshaped FORMOTION unit with a more pronounced heel bevel and a smoother transition from heel to toe.

The ProModerator has been upgraded to the new 3D ProModerator+ and works with a heel stabilizing piece above the midsole to curb overpronation. The Continental® rubber outersole and repositioned flex grooves in the rubber and midsole combine for excellent flexibility and a smooth ride, providing both stability and cushioning.

“Snug fit with great feel around the ankle—practically molds to my foot. Great cushioning, and the stability is never restrictive—it just adapts to my foot.”

Updates the adiSTAR Salvation 2 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: men 6.5–13,14,15; women 5–12 • Weight: men 13.7 oz. (size 11); women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

adidas Supernova Sequence 4

$110

The Supernova Sequence 4 features the most significant changes made since its 2008 introduction. The upper continues with the proven open mesh and welded microsuede overlays, but now employs an external TPU heel stabilizer to neutralize excess side-to-side motion. Though the midsole has the same basic setup, two changes improve its effectiveness: The FORMOTION unit has a more sculpted heel bevel, and the ProModerator has been upgraded to ProModerator+, in which the component is thicker and the ends have been rotated 90˚ to shore up the sidewall in three dimensions. The outersole is still the familiar and effective carbon heel/blown rubber forefoot combination. For its combination of stability, cushioning, and value, the Supernova Sequence 4 earned honors as our Best Shoe in the Motion Stabilizing category.

BEST SHOE Motion Stabilizing

F A L L 2 0 11

“The shoes felt good right out of the box, with plenty of room and no bunion issues. I don’t generally feel like I get so much cushion in a stability-based shoe. I have been pleasantly surprised.”

Updates the Supernova Sequence 3 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: men 6.5–13,14,15,16,17,18,19,20; women 5–12 • Weight: men 13.9 oz. (size 11); women 10.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

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MOTION STABILIZING Mizuno Wave Alchemy 11

$115

The Alchemy is among Mizuno’s most familiar models because change happens very slowly for this effective stabilizing shoe and for good reason: It works. The midsole and outersole are unchanged. That’s good news not only for devotees, but also for any runner looking for a stable, well-cushioned ride with good durability. The upper also has much in common with the previous versions. Though the mesh is a bit more open now, the hinge-like top eyelet is unchanged (DynaMotion Fit), and additional support has been added via a framework-like saddle that secures the midfoot firmly over the midsole. The gender-specific design and roomy fit have been retained, making the Alchemy among the most versatile motion-stabilizing shoes available.

“This shoe fit well and gave me the much-needed support I generally look for in a shoe. Like former versions, a very nice balance of cushioning and protection.”

Updates the Wave Alchemy 10 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 6.5–13,14,15; women 5–12 • Weight: men 13.2 oz. (size 11); women 10.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

New Balance 1260

BEST RENOVATION FALL 2011

$142

In New Balance’s new numbering system, shoes ending in “60”represent performance stability, which explains why this is the update to the 1226. The upper continues the open mesh with repositioned overlays to shore up the arch and better secure the instep. The forefoot overlays are “no-sew” across the metatarsals to reduce friction. The interior has a luxe feel and the PU Strobel board now teams up with a PU innersole for longer-lasting plushness. The midsole features a newly configured Stabilicore which trades the former semi-rigid plastic support for a rubbery compound that cushions while stabilizing. An articulated N-ergy system of foam and rubbery components soften and direct the touchdown and transition through the gait cycle. The outersole is the typical blown rubber forefoot and Ndurance carbon rubber heel with really good forefoot flexibility.

Its execution, material upgrades, and stable, well-cushioned ride earned the New Balance 1260 our Best Renovation honors.

“The fit is perfect. Well cushioned and very stable. They held my foot well and yet they did not feel like they were restraining at all, and the weight is pretty light for the stability.”

Updates the 1226 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 7–12,13,14,15,16 (B,D,2E,4E); women 6–12,13 (B,D) • Weight: men 13.7 oz. (size 11); women 10.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, PU Strobel board

Nike LunarGlide+ 3

$100

The LunarGlide has driven the development of Nike’s whole Lunar line and is one of the best shoes on the market, if you like the feel of it. It does a good job of splitting the difference between firm and soft, though there are those who feel it’s either too firm or too soft. This is the best-fitting LunarGlide yet, with an improved saddle that employs a strap sandwiched between the gusseted tongue and an external framework of sueded overlays to cinch the foot without strangling it. The forefoot, notoriously wide-feeling in the first two rounds, is better tailored here without making it too narrow, thanks to minor adjustments to the overlays. The midsole adopts the sleeker profile of the LunarElite, though it’s still as stable as the previous version, and the heel carrier foam has a cut-out to allow the two-layered cushioning/stability system to flex more adaptively, giving it a better feel for both heel strikers and midfoot strikers—not an easy task.

“Great fit. Very light shoe overall. The cushion is just right, heel to toe has a nice springy feel. Lunarlon is my new favorite foam.”

Updates the LunarGlide+ 2 • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes: men 6–13,14,15; women 5–12 • Weight: men 11.9 oz. (size 11); women 9.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Pearl Izumi SyncroFuel Road II

$120

The Fuel heads into Round 2 with a focus on its strength. The midsole and outersole—an effective use of generous cushioning combined with Pearl Izumi’s proven Syncroframe stabilizing technology, and the standard blown rubber forefoot/carbon rubber heel—have been retained in this update. Its Skydex heel crashpad and forefoot cushioning elements continue to offer a unique feel to the ride. The refinement of this version has gone into the upper where tailoring improvements make the racing shoe fit even better. The welded plastic overlays have been replaced with no-sew suede that provides both support and comfort by conforming to the foot’s shape without having hard edges. This more adaptable fit also positions the foot over the midsole to take advantage of both the cushioning and stabilizing design.

“Nice improvement in the fit, needed a little nip-and-tuck. The cushioning and stable ride I loved from the original are still great. Lots of good miles in these.”

Updates the SyncroFuel • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 7–13; women 5–11,12 • Weight: men 12.4 oz. (size 11); women 10.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Saucony ProGrid Omni 10

$110

For more than a decade, the Omni has filled a consistent niche in the Saucony line. Round 10 continues that legacy of good value and performance with the classic Saucony fit: a snug heel with plenty of room for the toes. The changes are subtle, but contribute to the overall success of this version. The upper has slightly more flexible welded overlays on the lateral side and minor tweaks to the medial side. The bunion window at the first metatarsal is opened for better flexibility and less friction and pressure on the foot. The midsole’s second density has been feathered out a centimeter or so before the first flex grove, improving flexibility by making the softer density a bit more predominant so that the ride is now smoother. The midfoot shank has been adjusted as well: The medial side has been lowered slightly, while the flare on the lateral side handles the torsional forces from the crashpad. The overall effect is excellent cushioning and stability.

“Good fit, and as stability shoes go, the break-in factor seemed to happen quickly. They were cushiony enough but not spongy, and they did have good stability. I’d say they are just about right.”

Updates the ProGrid Omni 9 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 7–13,14,15 (M,W); women 5–12 (N,M,W) • Weight: men 12.8 oz. (size 11); women 10.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

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JENNY SIMPSON he 1500 meter run is an event where a middle distance runner is challenged in many ways.

Running three laps and then kicking for the last 300 meters is a textbook way to run the distance. A 1500 meter run in a championship venue is a totally different event. A championship 1500 meter run is part roller derby, part chess match, part playing chicken. In the end, the athletes who can focus the most, cover the moves and kick when needed will be in the medal hunt.

Jenny Simpson, Morgan Uceny and Shannon Rowbury were the U.S. runners in Daegu.

Shannon did not make the final; Morgan was knocked down in the final and Jenny Simpson ran the race of her life, taking all the lessons she had learned running those NCAA champ rounds, World Champ rounds and Olympic rounds, and putting them into practice in one long, very long last straightaway.

With 50 meters to go, nine women were within striking distance of each other. Jenny Simpson made her move with 50 meters to go, just before Hannah England. Simpson knows how to kick, and kick she did. The quality of the women’s event, globally, is that there will be fields like this in upcoming World Champs and Olympic Games. A sizzling kick, the ability to time it right, and perform on the right day is what makes a gold medalist and a 6th placer.

Jenny Simpson won the World Champs 1500 meters. Nothing else really matters this year. Sure nice to win the Fifth Avenue Mile, great way to end the season, but for Jenny Simpson and her coach, Juli Benson, London 2012 began the moment Jenny Simpson crossed that finish line in Daegu.

T

Photo: Takashi Ito, PhotoRun.NET

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THIS IS ELLIOTT DENMAN’S TAKE OF JENNY SIMPSON’S REMARKABLE YEAR, 2011

By ELLIOTT DENMAN “Thank you, New York City. Thanks for putting on a wonderful race.

Thanks, everybody.”

That was all-smiling, all-exuberant Jenny Simpson, who had 5000 reasons—or a buck apiece—for being very, very grateful.

She’d just earned a check for $5,000 for the 4:22.3 performance that made her the women’s pro racing titlist at the 31st edition of the Fifth Avenue Mile. And she knew that she could at last rest easy at the conclusion of a brilliant year, capped by her 4:05.40 victory in the 1500 meter final at the World Championships in Daegu, Korea.

The Jenny Simpson vacation fund was off and running.

Immediately post-Daegu, Simpson had been in a deep slump.

At Rieti, Italy, Sept. 10, she’d finished a totally outdistanced 10th in 4:06. 13th in the 1500 race that was won by Mariem Alaoui Selsouli of Morocco (4:01.04) over Russia’s Ekaterina Martynova (4:02.10) and Ukraine’s Anna Mischenko (4:02.79).

Six days later, in the Van Damme Memorial in Brussels, Simpson slipped even further back—to 13th in 4:03.68 in a race won by USA teammate Morgan Uceny in 4:00.06, 2011’s best time, over Selsouli (4:00.77) and 2009 World champion, Maryam Yusuf Jamal of Bahrain (4:01.40).

A hectic travel schedule and, likely, a degree of post-Daegu letdown had clearly taken their toll.

But the Fifth Avenue win—over Kenya’s Sally Kipyego (4:22.6), Great Britain’s Hannah England (4:22.6, too) and 17 others—served as the perfect sendoff to a period of brief rest.

Winning “on the Avenue, Fifth Avenue” required conquest of, likely, the strongest women’s field in the event’s 31 years. Left in the slipstream of Simpson—wearing the “Jenny” bib that gave crowds lining the 20-block course plenty of personalized cheering opportunities—were two other Daegu medalists and many of the occupants of top spots on the year’s lists.

Kipyego had taken the silver medal in the 10,000 meters in Daegu.

England won the silver in the 1500 there back of Simpson. Each of these top three had also been NCAA champions: Simpson (then as Jenny Barringer) at Colorado, Kipyego at Texas Tech, England at Florida State.

Relegated to spots further back were 6th-placer Morgan Uceny, the world’s fastest at 1500 this year; 7th-placer Shannon Rowbury, the 2009 and 2010 Fifth Avenue champion; and 14th-placer Alysia Montano, USA 800 meter champion and 4th in the two-lap final at Daegu.

But the Iowa-born, Florida-prepped (Oviedo, Florida HS), Colorado-schooled (U. of Colorado ’09), 5-foot-5, 110-pound Simpson took the measure of them all.

“Everybody brings their own strengths to their racing,” said Simpson. “There were so many great, talented runners out there. The season’s been long and it’s been tough on all of us. I was really keyed in on the World Championships, to bounce back like this was encouraging to me.

“So this was a great way to come home and celebrate the season and to showcase my strength.

“The thing about this race is that it brings together some very talented women from the 800 on up to the 5K and even the 10K. It’s a great meeting in the middle, in the mile. We moved out pretty fast right from the gun, but I felt comfortable and settled in. Then we got to the hill [a slight rise around midway], and from the top of the hill down to the [finish] line it was a real race from there.

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Photo: Giancarlo Colombo, PhotoRun.NET

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“With about 200 meters to go, I finally got into the lead, and just took it in.”

Among the applauders at 60th Street: sister Emily, an Army private first class clad in fatigues and combat boots, taking a rare weekend break from duty at Fort Rucker, Alabama.

Simpson had no idea of her split times. It was, in effect, a very long, straight and controlled sprint.

Her great closing rush gives even more confidence heading into Olympic year. As any World or Olympic final-goer must know, these races inevitably boil down to jockeying for position and desperate, allout sprints around the final turn.

“Yes, yes, I know if I can finish like that, I’ll be hard to beat,” said Simpson. “I’ll be ready for anything.”

With several major Big Apple water-main breaks, street flooding and subway stoppages in the days preceding the Fifth Avenue Mile, some suggested that Simpson would have been right at home, too, running her other event, the 3000 meter steeplechase. She’d certainly made her mark as a steeplechaser, winning three NCAA titles for Colorado, running 9th at the 2008 Beijing Olympic Games and placing 5th (in the American record time of 9:12.50) at the 2009 World Championships in Berlin.

But a stress reaction at the head of her right

Photo: Jiro Mochizuki, PhotoRun.NET

femur spelled an early end to her 2010 season and likely influenced her decision to stick to flat, barrierfree, water jump-less middle distance running heading into 2011.

It’s been a huge year from the very beginning.

Her 4:28.60 victory at the New Balance Games at New York’s Armory Track Center held up as the fastest mile in the world for the indoor season. She followed by taking both the mile (4:34.96) and 3000 meter (9:02.20) crowns at the USA Indoor Championships in Albuquerque. A 2nd-place finish in the 1500 final at the USA Nationals at Hayward Field provide her ticket to Daegu and she arrived in Korea fit and ready.

With the 1500 win in Daegu, Simpson became the first American woman to win the event since Mary Decker did it in 1983. (And just the fourth American 1500 World’s medalist ever—Regina Jacobs had placed 2nd in 1997 and ’99; Rowbury ran 3rd in 2009.)

Now the big question: Will we ever see Jenny Simpson running another steeplechase?

Sure, it’s an option, sure it’s a possibility, sure it would be a breakthrough opportunity for any American woman. But sure, it’s getting a lot less likely with her every success on the flat.

The London 1500 is certainly the far safer wager.

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Centro Nation Oregon’s #2 Steps Out of the Shadows

by Jon Gugala magine living in the shadows: an Olympian father, an American record–holding sister, a teammate already drawing comparisons to Olympic medalist Meb Keflezighi.

Such was the life of Matt Centrowitz Jr., 21, of Broadneck, Maryland, whose father, Centrowitz Sr., still held Oregon’s 1500m record when the younger matriculated, and whose elder sister, Lauren, was finishing a collegiate career at Stanford where she produced eight All-American honors and an American record in the 4x1500m. And then there was Centrowitz’s fellow Duck, A.J. Acosta, California wunderkind.

But every story has a beginning, and Centrowitz’s began in the prelim rounds of the 2011 NCAA Track & Field Championships. Acosta failed to advance from his heat, while Centrowitz won it handily. It was his moment; in the final, Centrowitz outgunned Arkansas’ Dorian Ulrey, 3:42.54 to 3:43.06.

But while winning at the collegiate level is commendable, racing at the professional level, as Centrowitz would at the USATF Championships in late June, required another level of savvy.

Underestimation can be the difference in a do-or-die situation. While eyes shifted left and right in the USATF final to American record-holder Bernard Lagat, former Oregon teammate Andrew Wheating and defending champ Lopez Lamong, a crawling 2:11 opening 800m found the pack tightly bunched. Everyone was there.

Anything could happen.

Around the final bend, with the pack strung out and Lagat lurking on his shoulder, Centrowitz coolly kicked to the win. He was the first undergrad Duck to win a national championship since Steve Prefontaine.

There was no time to reflect; it was off to Europe, chasing the 3:35 “A” standard for entry into the World Championships in Daegu, South Korea in August. Towed under the standard twice, Centrowitz set a 3:34.46 PR at the Hurculis Monaco Diamond League. It was a school record by over 2 seconds.

But who would bet on Centrowitz making a bid for a podium spot at the World Championships? He’d made it this far seemingly by luck: a slow start at the USATF champs; fast races in Europe that found him well out of contention for the win.

In Daegu, Centrowitz advanced round by round, even winning a tactical semifinal heat. But it was in the final that he erased any doubts.

The final was fast. It was tactical. Centrowitz was tucked in through the first 800m in 2:01; he moved up in the pack as early moves were made along the backstretch.

In the final 100m, when a kick was the difference between a bronze medal and 7th place, Centrowitz showed he had arrived, kicking past Spain’s Manuel Olmedo for the bronze. At 21 years old, he’d become the third-best 1500m runner in the world.

After a whirlwind summer of national titles and international medals, Centrowitz returned this fall to a life filled with midterms and study groups. He retains one last semester of eligibility for track, which he’ll use in the spring before an inevitable professional career.

The shadows are gone; the sun is shining on a bright future.

I

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Photo: Victah, PhotoRun.NET

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Interview: Vinn Lannana Q. Eugene 2008 was a tremendous event, the best of the seven Trials I’ve attended. What made it so special?

A. The TrackTown USA community put its heart and soul into making the 2008 Trials a fantastic and memorable event, and we succeeded beyond expectations. The energy of the Trials—having a sold-out crowd inside Hayward Field and another 5,000 fans outside of the stadium at the festival—made it very special. And all that energy was driven by such passionate performances from the athletes. Our local organizing committee set the stage and Team USA put on an amazing show. We’re looking forward to a bigger and better event in 2012.

Many fans have already reserved their seats, tickets are going fast, and they should expect an outstanding show.

Q. You just finished as head coach for the 2011 WC, and your teams garnered 25 medals. What were the highlights?

A. The media had dubbed the U.S. team for Daegu as a below average team and [the team] responded with multiple outstanding performances. The athletes exceeded all expectations and truly set the table for London 2012.

Q. What frustrated you about the performances?

A. The lack of understanding in the U.S. about the World Championships and the significance of the event.

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Q. Do you think we can see 30 medals in a major event?

A. I don’t think measuring the USA team by their medal count is productive. The focus should be in keeping the U.S. team as the world’s #1 team.

Perhaps there is a number north of 30. Perhaps we should measure them by their performances.

Perhaps it’s based on gold medals won or a sweep in an event. I have never doubted our athletes in a major championship. They continue to raise the bar when they compete on the world stage.

Q. Tell us about Eugene 2012.

A. We’re not simply pressing the replay button from 2008. Our TT12 Team is planning for showstopping opening and closing ceremonies. The energy inside Hayward Field will be electric and the in-stadium production for TrackTown12 will be unbelievable. In addition we’ve added HammerTime to our schedule and it will be a true celebration of the hammer throwers as they vie for the first spots on our 2012 Olympic team.

We’ll be assembling a U.S. team in Eugene that will be poised for great Olympic success in London. As always, the television coverage of a meet on Hayward Field will be fantastic, but nothing can compare to being in the grandstands and seeing the races live and up close.

Photos: Victah, PhotoRun.NET

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Q. Are there tickets still left?

A. There are still good seats available in most sections of Hayward Field, but the best seats are going quickly. We fully expect a sellout. To get your tickets now, visit our website, www.tracktown12.com Q. Are there places to stay still?

A. Yes. Travel Lane County and the Eugene Chamber of Commerce are working with National Travel Systems to provide lodging for spectators and athletes. Visit www.tracktown12.com for more information on locations and availability.

Ashton Eaton took silver in the decathlon and Jesse Williams brought home gold in the high jump. It was by far the best World Championship results OTC has put together since its creation, and the entire TrackTown community was behind them. The support elite athletes receive from the Eugene/Springfield community is unmatched, and I believe such support will continue to help them as they train for the London Olympics. In addition, U of O athletes Matt Centrowitz and Mike Berry burst onto the international stage with a bronze in the 1500 and a gold in the 4x400 relay, respectively.

Q. Do you still enjoying coaching?

Q. What should track fans know about Eugene, Oregon?

A. It’s a great time of year in Eugene for track & field. The community is full of supportive and knowledgeable track fans, and they will be packing the house for the Trials. The area truly embraces the athletes and the competition and provides a great backdrop for the meet.

Q. Tell us about the university. The local area.

A. The community here is incredible and tireless in their support of our sport and our event. The university embraces the Trials, and the City of Eugene goes above and beyond in welcoming track & field visitors to TrackTown. Check out our community link on our TT12 website, www.gotracktownusa.com/community Q. Tell us about the Oregon Track Club. You got five medals in Daegu. Here is chance to mention all of the Oregon-based athletes who live, train, and compete in and around track town ... Sally Kipyego, etc., etc. Congrats!

A. An astonishing 17 Oregon-based athletes competed at the World Championships in Daegu and 8 of those were from the Oregon Track Club Elite team that trains here in TrackTown USA. Three of those 8 athletes came home with medals: Sally Kipyego got silver in the 10K,

Photo: Andrew McClanahan, PhotoRun.NET

A. I’ve really assembled a wonderful and gifted staff and I enjoy working directly with some of our athletes. And I enjoy watching our staff train, prepare, strategize, and recruit highly motivated student athletes that live, train, and compete in TrackTown USA. Q. What do you want people to leave with when they leave Eugene in 2012?

A. That our sport thrives in the state of Oregon and beyond. TrackTown is not only a place, it’s a cultural and social phenomenon that you feel in your heart. It’s a sense of history and innovation and a magical mix of community and athletic achievement. For track & field it’s what Cooperstown is to baseball and what Disneyland means to children. I believe when TrackTown is flourishing, then our sport is healthy. Our Team USA performances in Daegu certainly reinforced our ability to boast that we’re the world’s greatest team. The 2012 Olympic Trials will select the best team, at the best track meet, in the best town, and everyone there will have the best time ever.

Q. Any suggestions for online resources?

A. [Go to] our website, www.gotracktownusa.com for anything and everything related to TrackTown USA. Specific Olympic Trials information can be found at www.tracktown12.com

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Training High School Runners for 5K Cross Country

by Darren De Reuck

O

ne of the great things about racing highschool cross country is the fact that races typically don't exceed 5K. This virtually assures that most young runners are not overtraining and thus are not constantly getting hurt. Of course, there are quite a few gung-ho kids out there ripping up the miles and following a highintensity schedule, but they are in the minority.

Although the 5000 meter distance is relatively short, prepping for the race still requires a good

speed session.

The cross-country season itself gives you as a coach plenty of wiggle room. The season can either be short or long, depending on whether individual athletes and/or the team qualifies for State, and then, for the best runners, perhaps regional Footlocker and Footlocker finals.

If one has a solid base starting the season and the goal race is running well at State, you’ll probably want to dial back training somewhat in the first part

Although the 5000 meter distance is relatively short, prepping for the race still requires a good base of endurance running and strength. base of endurance running and strength. Still, this kind of training should be much less taxing than a half or full marathon schedule. 5K races are intense; but they don't stress the body as much as the longer distances—which means that speed workouts can be short and sweet, long runs don't need to be allday events, and high school beginners to the sport can get into distance running without being discouraged by the amount of work involved.

If you gave your runners a Summer Training Schedule to follow and they followed it, your team should have a solid base of aerobic training, coupled with some strength training, to start the season. This will help them tremendously when you mix in some speed work, which involves plenty of short, fast intervals. While beginners should not do more than one speed session a week, more experienced runners can add a second weekly

of the season so that peaking doesn’t become an issue.

Prioritize the races to be run, and train through the small meets early in the season. Having small peaks for the important races is good, but you obviously do not want your runners to peak too soon. There is a fine line between overtraining and perfecting a peak.

Interval training Before starting your young runners on interval training, it’s a good idea to explain to them what interval training is, and why it will help them become better runners. You might explain it this way: Interval training consists of activity at a high intensity for a period of time, followed by low intensity recovery for a period of time. These "sets" Continued on page 30.

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Congrats Galen Rupp!

September 15, 2011 — Brussels, 10,000m, 26:48.00

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Photo: Jiro Mochizuki, PhotoRun.NET

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Congrats Bernard Lagat!

5000m AR —Monaco, July 22, 2011, 12:53.60

Photo: Jiro Mochizuki, PhotoRun.NET

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Continued from page 26.

“The overtrained runner gets hurt, but the smart runner keeps running, and winning.” are repeated.

Sprint Intervals—The high-intensity portion is called Sprint Intervals, and are measured either by time or distance. They can be as short as 15 seconds or as long as 20 minutes. An example of a sprint interval workout would be running at full pace along a stretch of field for 30 seconds and then recovering by jogging, say, 60 to 90 seconds before repeating the 30-second sprint.

Rest Intervals or Active Rest—The periods of recovery are called Rest Intervals or Active Rest. During this period athletes do not stop the activity, but generally exercise at a low intensity, which allows the body to recover from the sprint interval. The length of these periods is determined primarily by your fitness level and the type of the sprint interval.

The Intervals—The recovery periods are important. The basis of the interval training is to ensure that your speed work is done at an optimal intensity, and without sufficient rest your interval training will fall back to an aerobic type of activity.

Intensity—The intensity of the sprint intervals is how hard you push yourself. We measure perceived effort on a scale of 1 to 10; with 1 being effortless and 10 representing the maximum effort possible. This is a completely personal scale depending on your own fitness levels and the type of interval training. Seasoned athletes may be working on improving their speed and a 10 may represent an all-out effort ranging from 30 seconds to 5 minutes. Granted, they could not maintain a 30second sprint for 5 minutes, but the maximum effort still represents a 10. The same is said for beginners, who at first may even have to do their intervals while power walking; a one-minute walk at a brisk pace may leave some people completely out of breath, but this would be their 10. A 10 is merely the maximum amount of effort a person can safely expend for that particular interval.

To sum up, one of the most important lessons you can teach your kids is this: The overtrained runner gets hurt, but the smart runner keeps running, and winning.

30 Coaching Athletics Quarterly - Fall 2011

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