Coaching Athletics

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Volume 8, No. 1

Doug Pensinger/Getty Images/IAAF

$9.95

Spring 2013

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COACHING AT H L E T I C S

Doug Pensinger/Getty Images/IAAF

Doug Pensinger/Getty Images/IAAF

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Publisher’s Note

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Sparks of Innovation: Midwestern Talent Is A Pioneer in Running & Human Performance

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By Larry Eder

By David Hunter

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2013 Spring Shoe Review

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Sometimes Less Can Be More: Aries Merritt Is An Effervescent Hurdle Perfectionist

By David Hunter

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A Day in the Life: Coach Harry Marra with Ashton Eaton & Brianne Thiesen Photography by Doug Pensinger

By Cregg Weinmann

By David Hunter

Catching Up with Coach Vig: Jason Vigilante Savors Collegiate Coaching

of Getty Images/IAAF

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A Day in the Life: Coach Alberto Salazar with Mo Farah, Galen Rupp, Cam Levin & Matthew Centrowitz Photography by Doug Pensinger of Getty Images/IAAF

Volume 8, Number 1 Spring 2013

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COACHING AT H L E T I C S

Group Publisher: Larry Eder, larry@runningnetwork.com, 920.563.5551, ext. 112 Group Editor: Christine Johnson, christinej.ssm@gmail.com, 608.239.3787 Advertising: Larry Eder, larry@runningnetwork.com, 608.239.3785 Writers/Contributors: David Hunter, Doug Pensinger, Cregg Weinmann Photographers: www.PhotoRun.net, Doug Pensinger/Getty Images/IAAF Layout/Design: Kristen Cerer Art Production: Alex Larsen Proofreader: Marg Sumner, Red Ink Editorial Services Editor: Larry Eder Pre-Press/Printer: W. D. Hoard & Sons Company, Fort Atkinson, WI

Special Thanks To: Kristen Cerer, Alex Larsen, Debra Keckeisen, Tim Garant, Tom Mack, and Sydney Wesemann Dedicated to: Fr. Ralph Passarelli, S.J., Jim Marheinecke, Steve Pensinger, Dan Durante and Terry Ward, a.m.d.g.

Phone 608.239.3785 Fax 920.563.7298, ext. 112 Coaching Athletics Quarterly is produced, published, and owned by Shooting Star Media, Inc., PO Box 67, Ft. Atkinson, Wisconsin 53538-0067. 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.

Copyright Š2013 by Shooting Star Media, Inc. All Rights Reserved. No part of this publication may be reproduced or stored in any form without written permission of the Publisher. 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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Sponsored By One of the most unexpected running performances in 2012 featured Meb’s victory and new PR at the Houston Trials on January 15, 2012, and his fourth place and fastest American finish at the London Games on August 12, 2012. Meb is an elite runner who always races best under the most difficult conditions. Coached for 18 years by Bob Larson, he finds strength in his ongoing relationships.

Engineered to promote a midfoot strike.

Meb forged a new partnership with the Skechers Performance Division as he was training for the 2011 New York City Marathon. He worked with the footwear company’s design team on the development of Skechers GOrun and leveraged his experience to fine tune the design of Skechers GOrun 2. When I interviewed Meb in November 2011, he told me that after using Skechers GOrun he no longer had to wear orthotic inserts in his shoes — something that amazed him.

Skechers asked Meb to answer a few of our training questions below. Check out what he has to say and make sure you follow the Skechers Performance Division’s advice and give Skechers GOrun 2 a try at your local running store to see how they work for you! Find a dealer near you at: SkechersPerformance.com or roadrunnersports.com.

Traction control.

Responsive feedback.

Meb earned a silver medal at the 2004 Athens games and won the 2009 New York City Marathon.

We caught up with him in early February, while he was training for the 2013 Boston Marathon.

Proprietary lightweight injection-molded midsole

Q: Meb, you’re a top world-class marathoner, but while the vast majority of the runners in most marathons take their running seriously, they’re not serious competitors for the podium or anywhere near it. How should they train?

Minimal heel lift keeps the foot in a nearly neutral position.

MEB: The first thing I’d say would be, “What race are you getting ready for?” That’s what you should train for. That’s the reason for every workout. Now, if you’re running a halfmarathon in a couple of weeks, as part of your preparation for a full marathon, say, two months from now, then your training for the half is part of your

marathon training. Use it (the half) to experiment: for example going out at a hard pace and seeing how long you can keep it up. Or see if you can run exactly even splits for the half, or even go for negative splits. Learn what you can or can’t do. The point is that every workout should have a purpose, even if it’s just to recover from a hard workout the day before. Make a plan for each workout and each race. Then execute your plan.

Q: Any other advice?

6.6 ounces (Men’s size 9) 5.2 ounces (Women’s size 7)

MEB: Find somebody you can train with on a regular basis – it can be an individual or a group. Having a training partner or partners makes it easier to get out the door on those days when you’d really rather not. And one more thing about the marathon.

In the first half of the race, it’s better to be too slow than too fast. That’s a luxury I don’t have; I have to stay with the leaders to have a chance to win the race. But you can – and should – run your own race. The race you’ve planned.

skechersperformance.com Facebook: SkechersPerformance Twitter: @skechersGO

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publisher’s note Doug Pensinger/Getty Images/IAAF

rom April 7 to 13, I was fortunate to travel with an international media team, plus Doug Pensinger from Getty Images and the Shoe Addicts, our digital video team. We visited Aries Merritt in College Station, TX; Ashton Eaton and Brianne Theisen in Eugene, OR; and Mo Farah, Galen Rupp, Matthew (Centro) Centrowitz, and Cam Levin in Portland, OR. It was fun being on the track for the week with Andreas Behm, Harry Marra, and Alberto Salazar, coaches whom I admire and respect.

I was reminded of the fun of coaching when, as Alberto was speaking to the assembled media, Mo Farah and Galen Rupp, sensing a bit of relaxation of the session, started playing a bit of soccer with each other. Alberto, sensing their mischief, smiled and said, “Mo, time to get back to stretching.”

How times and the nature of athletes never change!

F

Larry Eder

P.S. On March 12, Jim Marheinecke, my cross country coach when I was a sophomore in high school at De Smet Jesuit in Creve Coeur, MO, passed away. Jim was married to a wonderful woman, Kathy, who called me a few days before Jim’s passing to update me on his status.

Jim’s name is listed in our dedications each and every issue. It’s important to recognize one’s influences. A.M.D.G.

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Sparks of Innovation:

Midwestern Talent Is A Pioneer in Running & Human Performance

By David Hunter

America’s insatiable quest for innovation has been a foundation for its continuing advancement.

Innovation is a powerful force. But when you find that ambition in the makeup of a talented and curious athlete, you might find yourself with a truly special and driven person. You might find yourself with someone like Dr. Kenneth E. Sparks. —Larry Eder

en Sparks rose from humble beginnings. Raised in the ’50s and ’60s on a farm in rural Indiana, Sparks was part of a 10-member high school track team. Notwithstanding the unfocused training that was required so those few athletes could compete in 4–5 events in each meet, Sparks was talented enough to cap his high school career with a 49-second 440 yard dash time—good enough to make the podium at the state championship meet. Not bad for an athlete whose training was confined to a staked-out, ¼-mile grass oval in a farm field.

Sparks went on to Ball State University as a threesport athlete: track, cross country and—Indiana’s sacred pastime—basketball. It was on the Muncie campus that Sparks first had regular access to proper training facilities and, also for the first time, ran the 800 meters.

“The first time I ever tried running a half-mile was in practice, and I ran 2 minutes flat. And it wasn’t very hard,” notes Sparks. With a nod to Alberto Juantorena, he adds, “So then I started running both the 400 and the 800.”

Sparks persevered at Ball State, making marginal improvement in his middle distance racing, but basically riding the pine during basketball season. But then came a sequence of events that would be the turning point of his life. The start of Sparks’ junior year coincided with the arrival at Ball State of Dr. David Costill, noted swimmer and budding exercise physiologist. Early that fall, Sparks met the new faculty member and quickly learned of Costill’s abiding interest in exploring the physiology of elite track and field athletes and the manner by which tailored training could allow them to achieve peak performances. As their nascent acquaintance grew stronger over the semester, Costill’s intellectual curiosity ignited a similar attitude in Sparks. “[Costill] started training me. He trained me based on tests in the lab and on muscle biopsies,” explains Sparks. “I would do anything if he could explain why I

K

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was doing it.” And with a laugh, he adds, “I was kind of a problem athlete, I guess you would have to say. I wanted to know why I was running certain things and what it was going to do for me.”

The growth of a special relationship was underway.

Technically, Costill was not Sparks’ coach. But Sparks was surely Costill’s guinea pig—a human lab rat who allowed Costill to gather important information to advance his scientific exploration, while Sparks was the beneficiary of Costill’s growing knowledge of how track and field athletes could reach their potential.

With Sparks as his subject, Costill went to work to explore the effect of lactic acid and an athlete’s ability to tolerate—and ultimately to adapt to—increased levels of lactic acid in the bloodstream. “He was really working me,” says Sparks, who acknowledges that Costill would often use Sparks’ interval workouts as one giant lab experiment, drawing blood from him after each high-intensity repeat. But Sparks didn’t complain.

He was riding the coattails of Costill’s intellectual curiosity, learning useful information about human athletic performance and making gratifying improvement in the 800.

Having dropped basketball, and with Costill using his new-found knowledge to shape Sparks’ training regimen, Sparks was able to make marked improvement in the 800—dropping his two-lap time down to 1:50. “I really developed during that time,” notes Sparks. “By my senior year, I was an All-American in the 800.”

The sizable improvements that Sparks achieved in the 800 under Costill’s scientific tutelage did not go unnoticed. Sparks, who two years after his 1967 college graduation joined Costill as a laboratory assistant, began to notice that other notable distance runners, such as Hal Higdon, Amby Burfoot, Ron Dawes, Ted Corbett, and even marathon world record holder Derek Clayton, were making pilgrimages to Costill’s lab, seeking to capture their own edge. “We had a lot of good Photo: Victah, PhotoRun.NET

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runners that were coming around, kinda talking to him,” says Sparks.

The reputation of Costill’s Human Performance Lab was growing. And Sparks was learning much working at Costill’s elbow. “That was where we really got into the nitty gritty of training and performance and different types of training methods,” notes Sparks with noticeable passion. “We started doing muscle biopsies.

We were looking at lactate stacking—high intensity/short rest–type of track repetitions. Really hard 200s and 400s with really short recovery, no real mileage at all. It was a training technique designed to promote the production of lactic acid in the muscles,” he explains. “We would see how high we could produce the level of lactic acid. With lactate stacking, you would just keep doing repeat intervals, and you could actually produce higher levels of lactic acid than what you could produce in a maximal test.”

It proved to be an experiment that demonstrated that an athlete’s body could adapt to develop increased tolerance to higher levels of lactic acid. “Especially in the 800 and other high-intensity exercise—anything that was anaerobic—you could really push it beyond your limits. It was pretty amazing.” In no small measure, many of the discoveries regarding lactate threshold training that emerged from Costill and Sparks’ experimentation have aided a whole generation of distance runners and inspired an even broader base of scientific study in this area, which continues to this day.

Upon completing his three-year internship, Sparks fulfilled his pledge to Costill by going on to earn a Master’s degree and ultimately a Ph.D. in exercise physiology. All the while Sparks continued his own focused middle distance training as a postcollegian, employing his newfound knowledge from Costill’s lab and hoping for the best. It paid off.

Training in Muncie but racing for Ted Hayden’s University of Chicago Track Club, Sparks finally achieved that breakthrough race he had been chasing. “I was in the invitational 800 at the Drake Relays in 1972,” explains Sparks. “I ended up finishing third and ran in the low 1:47s and qualified for the Olympic Trials. I couldn’t believe it. I ran over 2 seconds faster than I had ever run before. And that’s lot in an 800,” he notes.

Sparks saw right away that his steady diet of highintensity intervals followed by very short recoveries was achieving the desired result of elevating his tolerance for higher levels of lactic acid. “I saw that I could tolerate that faster pace,” he says. “It was one of those things: Once I did it, it was like ‘I can do this now.’”

A USA Track & Field Federation championship in the 800 followed later that season—a perfect steppingstone for the Olympic Trials. But the ’72 Olympic Trials proved to be a whole different ballgame. Not only did the U.S. have a bumper crop of topflight 800 meter specialists, the pathway then to the Olympic team was a grueling, unrelenting three-day grind.

“This was back-to-back-to-back,” notes Sparks, pointing out that there was no rest day before the 800 final. “Back then, it was kind of different because if you

Photo: Victah, PhotoRun.NET

didn’t have an Olympic qualifier, you didn’t run in the Trials. So all 32 Olympic aspirants in the 800 had met the Olympic standard,” Sparks explains. “So it really was anybody’s race on a given day.” After running within himself to advance out of the first round, Sparks didn’t have that “given day” in the next day’s semi where his 1:47.6 positioned him as the semi’s fastest nonqualifier.

The third day saw 800 upstart Dave Wottle win the 800 final in 1:44.3—matching the American record and serving as a precursor to his electrifying come-frombehind victory in the Munich final.

In the years that followed, Sparks sensed that the end of his career as an elite athlete was approaching.

After a final nomadic 1975 season trouping around as a member of the International Track Association (“It was kinda like a traveling circus”), Sparks was facing a change. And he was ready. Well groomed during his apprenticeship as Costill’s assistant, Dr. Sparks had the tools and the experience to continue human performance exploration in a laboratory of his own. And that he has done.

Today he serves as director of the Human Performance Laboratory at Cleveland State University, working with athletes (of course) but also contributing in the area of cardiovascular disease and research and development. And he remains in contact with Dave Costill, nurturing a friendship with his mentor that spans more than four decades. More recently, Sparks’ lab has made contributions in addressing the dangerous issue of hypoxia in F22 fighter pilots, the onset of a crippling dizziness that impairs cognition. “We have collected the data here which has allowed the development of a sensor device that pilots wear on their mask now that can detect the approaching onset of hypoxia 30 seconds before it actually happens,” Sparks explains. “We can now predict onset before it happens.”

Sparks has even enjoyed an athletic encore as a Masters runner. Employing the type of low-mileage/highintensity training techniques he learned during his time with Dr. Costill, Sparks experienced remarkable simultaneous successes both as a Masters miler and as a Masters marathoner. At age 46—working off a training regimen of 60 miles a week and no runs longer than 9 miles—Sparks displayed Dixonian range when he ran a street mile in New York City in 4:13 and then two weeks later ran the Columbus Marathon in 2:28.

Now comfortably easing into his late 60s, Sparks maintains a peaceful balance by relying on an effective tool that he has employed in the past: adaptability. “I had to learn how to shift gears,” Sparks notes. “It was a real challenge to shift from running for competition— something that motivates you to keep going—to just running for your health.” And with a laugh he adds, “The competition seems to be a bigger motivator than one’s health.

“Now I am a fitness runner, and I still enjoy running.

Maybe I enjoy it a little bit more now that I am really into it. I am still running five days a week. My goal is to run 15–20 miles a week.” With a smile he adds, “And that keeps me happy.” n

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Shoe ReviewS: Motion Stabilizing—iii • Performance—iv • Neutral—vi he minimalist craze that began several years ago has worked its way through the entire running footwear industry. In the absence of industry standards, brands have developed competing definitions of minimal, as runners and retailers watch with fascination. This minimalist groundswell has resulted in entirely new brands, brands new to running, and the revitalization of several companies that, by all appearances, were defunct. No major running brand remains untouched by this new category.

T

Over the last several years, the Running Network has looked at Minimal shoes as a distinct category, and we reviewed them separately. However, the shoes we looked at and tested for this cross-category review made it clear that the minimalist philosophy now influences all running shoe design.

Half the shoes in this review are Performance shoes, more than in any previous review. Lighter materials and the focus on geometry have redefined what constitutes a Performance shoe. Light weight used to be the primary distinction of Performance shoes. Now it’s actually the shape of the midsole that’s more important, as real performance comes from efficient biomechanics. The shoes with the best shape encourage better running form. Heel-to-toe drop—the difference between the height of the heel relative to that of the toe—has also become an important design consideration because of the efficiency of running in a lower profile shoe. One more characteristic of Performance shoes is the stack height: the amount of foam between the foot and the ground. It significantly determines comfort in Performance (and Minimal) shoes.

This trend toward the minimal has affected even the heavier Motion Stabilizing and Neutral shoe categories. Most of these shoes have trimmed down, focusing on achieving their original functions with less bulk. Christopher McDougal’s 2009 book, Born to Run, was a catalyst of this Minimalist trend, but its vigorous growth continues because runners are enjoying less. Oh, they aren’t enjoying running less—they’re enjoying the feel of less on their feet. It’s a new take on the old adage, Less Is More.

—Cregg Weinmann, Running Network Footwear Reviewer Running Network 2013 Spring Shoe Review—10

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Introducing the Wave EVO Cursoris.

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Start transforming your daily run into a mezamashii run with EVO.™ Join us at mizunorunning.com.

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welcome to the Running Network’s 2013 Spring Shoe Review

RuNNiNg NetwoRk LLC PaRtNeRS

Cregg Weinmann has been the Running Network’s footwear reviewer since 1998. His reviews have evolved from biannual reviews—Spring and Fall—to additional two-page reviews on specific categories such as Minimalist, Road Racers, Track & Field, Trail, Best Shoes Under $85, and Kids’ Shoes.

I’m amazed how well the projects come together. The team we have—Kristen Cerer and Alex Larsen in design, Marg Sumner as proofreader, Cregg as footwear reviewer—helmed by project coordinator/editor Christine Johnson, has found a way to share an immense amount of information in an easy-to-read format.

In the end, content is king. The Running Network’s Shoe Reviews and features provide access to our carefully researched information on running footwear to more than 4 million readers via print, the Web, digital and mobile formats, and social media (FB and Twitter).

Where is running footwear going? Here, Weinmann and researchers like Simon Bartold and Jack Daniels are in agreement: Lightweight will not be going away. Minimalism is a great tool—really, training equipment—to improve your running experience and performance. At the end of the day, the Running Network’s Shoe Reviews and features, along with our partners’ magazines, websites, and social media, are here for just one reason: to enhance your running experience and relationship with your local running community.

So take a run, cool down, and then enjoy reading our 2013 Spring Shoe Review, and continue your quest for the perfect running shoe for you!

Larry Eder President, Running Network LLC

AWARD WINNERS BEST SHOE MOTION STABILIZING

BEST SHOE

BEST SHOE

SPRING 2013

SPRING 2013

PERFORMANCE

NEUTRAL

SPRING 2013

aSiCS gel-kayano 19

Saucony Mirage 3

Mizuno wave Rider 16

BEST NEW SHOE

BEST RENOVATION

SPRING 2013

SPRING 2013

adidas energy Boost

New Balance 890 v3

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

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

This 2013 Spring 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 © 2013 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of Running Network LLC. Running Network LLC and its partner publications suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.

Running Network 2013 Spring Shoe Review—12

Š2013 Brooks Sports, Inc.

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motion stabilizing aSiCS gel-kayano 19—$150 BEST SHOE MOTION STABILIZING SPRING 2013

As ASICS’ flagship shoe for plush stability, the Gel-Kayano continues to set the bar high for this category. Now sleeker and lighter weight, Round 19 is worthy of the attention it will surely attract. The upper features an almost tailored fit, as ASICS continues to dial in its well-established technologies of separated Discrete eyelets and Bio-Fit stretch inserts. The shoe supports and moves with the foot better than ever. The upper trades the previous open mesh for a closed mesh and welded overlays, giving the shoe a more unified feel. The midsole features the same basic profile but is more rounded, as has been adopted by other shoes in ASICS’ line. The generous Gel pad has been reshaped and the Dynamic DuoMax—a stabilizing medial support—effectively curbs overpronation. The outersole is AHAR in the heel with DuraSponge rubber, ASICS’ proven rubber compound, in the forefoot. With its combination of fit, stability, and stylish performance, the Gel-Kayano 19 earned our award for Best Shoe in the Motion Stabilizing category.

“Fit just right; stable and secure. Plenty of cushion. What’s not to like? The Kayano is predictable and effective.”

Sizes: Men 6–14,15,16 (D), 8–14,15,16 (2E,4E); Women 5–12 (B,D) • Weight: 11.3 oz. (men’s size 11); 9.4 oz. (women’s size 8) • Shape: semi-curved • Construction: combination Strobel lasted, Solyte Strobel board (heel) • Recommended for: low- to medium–higharched feet with mild to moderate overpronation

Brooks adrenaline gtS 13— $110 Brooks’ go-to shoe has risen to the level of industry icon. The Adrenaline is evidence of Brooks’ commitment to consistency: Round 13 maintains what works. The upper has undergone a shift to a smaller mesh, and the details—welded forefoot overlays and a series of adjustable eyelets that improve the midfoot fit of the shoe—have been fine tuned, resulting in a more refined fit. In the midsole, there have been some minor adjustments to the look of the sidewall molding, but the crashpad and medial support remain essentially unchanged. The outersole still has its proven configuration of HPR carbon rubber in the heel and Flextra, a blown rubber compound, in the forefoot. By offering a substantial array of features and holding the price steady, Brooks has made the Adrenaline an even better value. And that’s good news for loyal Adrenaline fans and an invitation to potential fans.

“They hugged my foot very nicely. The cushioning was more responsive than plush, but they were protective.

The stability is what the Adrenaline is all about.”

Sizes: Men: 7–13,14,15; Women: 5–12,13 • Weight: 11.5 oz. (men’s size 11); 9.5 oz. (women’s size 8) • Shape: semicurved • Construction: combination Strobel lasted, S257 Strobel board (forefoot) • Recommended for: low- to medium–high-arched feet with mild to moderate overpronation

Mizuno wave inspire 9—$115

Brooks Ravenna 4—$110 Overshadowed by its flashier siblings, the plush Trance and the bestselling Adrenaline, the Ravenna is often seen as Brooks’ workhorse stability shoe.

However, runners who give it a try will discover that it delivers real performance. The upper features slight modifications: a round mesh similar to that in the 3; a small, reworked saddle in the midfoot to lock the foot down over the midsole; and an enhanced, hinge-like articulation in the eyestay that flexes as the foot bends.

The BioMogo midsole has Brooks’ DNA cushioning insert in both the heel and forefoot to attenuate the foot’s impact through the gait cycle. The outersole is the simple and proven HPR-and-Flextra-carbon/blown rubber combination for durability, yet it softens the ride. The Ravenna’s light weight is a plus, but stability is its strength.

“Great fit and light as a feather. I was impressed by the comfort. The Ravenna is very balanced and secure. I could not expect more.”

Sizes: Men: 7–13,14,15; Women: 5–12,13 • Weight: 11.1 oz. (men’s size 11); 9.2 oz. (women’s size 8) • Shape: semicurved • Construction: Strobel slip lasted, S257 Strobel board • Recommended for: low- to medium–high-arched feet with mild to moderate overpronation

Saucony Progrid hurricane 15—$140 The Hurricane is Saucony’s most reliable motion stabilizing shoe and, with Round 14, was the first of its mainline models to feature the lowered geometry of an 8-millimeter heel-to-toe drop. Here, it keeps that geometry and its efficient heel-to-toe transition. Also retained in the upper are the Sauc-fit insert and flat laces to secure the foot, a similar breathable mesh, and reflective accents. The midsole is PowerGrid, a foam formulation that’s responsive and resilient, and offers a firm ride and good durability. The outersole is XT-900 carbon rubber in the heel, with iBR+, a formulation of injected rubber, in the forefoot for good durability with the cushioning of blown rubber. The result is a durable shoe that can handle the miles and the long, hard road.

“Perfect fit, and stable. Lots of bounce and great support. The Hurricane was an outstanding shoe for me.”

Sizes: Men: 7–13,14,15,16 (B,D,2E,4E); Women: 5–12 (2A,B,D,2E) • Weight: 10.4 oz. (men’s size 11); 8.3 oz. (women’s size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: low- to medium–high-arched feet with mild to moderate overpronation

Running Network 2013 Spring Shoe Review—14

Mizuno has earned its reputation for providing comfort and performance due to shoes like the Inspire. Round 9 provides all that with a bit of added oomph. The upper is a new, closed mesh that improves support and breathability, and it’s enhanced by no-sew overlays, so the fit remains familiar though a bit more supportive. The midsole is AP+ foam, and the asymmetrical Wave plate inhibits overpronation. This configuration always has been a good combination, but testers seemed even more aware of its performance in this round. The outersole of X-10 rubber provides traction and durability, and the hinge-like SmoothRide sole design provides a smooth transition through ground contact. The result is a stable, responsive shoe that delivers high-mileage performance.

“Good fit right from the box; very stable and secure feeling. Good cushioning and stability. The Inspire has been consistently well done.”

Sizes: Men 7–13,14,15,16 (D,2E); Women: 6–12 (2A,D) • Weight: 10.4 oz. (men’s size 11); 8.3 oz. (women’s size 8) • Shape: semi-curved • Construction: Strobel slip-lasted • Recommended for: low- to medium–high-arched feet with mild to moderate overpronation

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performance aSiCS gel-excel 33 2—$125 The Gel-Excel, ASICS’ flagship shoe of the 33 series, has undergone its first update, and Round 2 introduces a new approach to the geometry of the series, Fluid Axis, which debuts in two shoes this season. The upper has been dialed in to provide just enough structure to line up the foot over the midsole, particularly in the heel, while the no-sew overlays provide security. The midsole is composed of Solyte foam topped by SpEVA, and features Fluid Axis geometry, which allows flexibility in two planes under the heel. Here, it’s firmer than the version in the Gel-Lyte 33 2, so it offers a different and more supportive ride. The outersole is spare, though there’s more of it here than on the Gel-Lyte. It’s enough to contribute a touch of structure and a bit of cushion where the rubber is bonded to the midsole. The net effect is a lightweight, mid-mileage shoe for faster running or daily training for efficient runners who are speedy and lightweight themselves.

“They fit very nicely and are comfortable from beginning to the end of the run. They have lots of cushioning, though the heel is noticeably less bouncy than the forefoot.”

Updates the ASICS Gel-Excel 33 • Sizes: Men 7–13,14,15; Women 6–13 • Weight: 10.3 oz. (men’s size 11); 8.6 oz. (women’s size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics

aSiCS gel-Lyte 33 2—$90 The roots of this shoe reach way back, and Gel-Lyte is a welcome addition to ASICS’ 33 series. Round 1 had significant strengths, but its upper had a few issues.

Round 2 addresses those and also debuts Fluid Axis, ASICS’ new midsole geometry designed to work efficiently with the foot’s motion. The upper has been completely redesigned, with a minimesh and synthetic overlays but no additional structure. The midsole is Solyte foam with flex grooves beneath the heel’s main joint (one of 33 joints in each foot) to allow its movement without excessive hindrance. Some weartesters found this movement uncomfortable, though it may just take getting used to. The outersole is a minimal carbon rubber/blown rubber setup only in the highest-wear areas to allow the foot to take advantage of the Fluid Axis system. The result is a shoe for faster running that will make your feet stronger, though you may need some time to adapt to it, and it may not be a shoe you can wear every day.

“Felt like my feet were in moccasins. ... The shoe feels good to run in. I always felt like my feet were landing properly, but they were a little tiring to get used to. Not super durable, but they are useful for my faster runs.”

Updates the Gel-Lyte 33 • Sizes: Men 7–13,14,15; Women 6–13 • Weight: 9.2 oz. (men’s size 11); 7.7 oz. (women’s size 8) • Shape: semi-curved to curved • Construction: Strobel slip-lasted • Recommended for: medium- to higharched feet with neutral biomechanics

karhu Flow Light Fulcrum— $110

Brooks PureFlow 2—$100 Round 2 of the PureFlow sports a few key changes along with a bump in the price, which is a sign of the times. The upper has been completely reworked. The tongue is gone, in favor of a continuous lateral-side opening with a medial flap. Support over the instep is provided by the Navband and no-sew overlays on each side that create a midfoot saddle. Paint the whole thing in dayglow colors and reflective accents, and you have built-in, eye-catching safety features. The low-profile midsole continues with a 4mm drop that can handle some serious mileage. The outersole is carbon rubber, used sparingly on numerous pods (especially the pod under the fifth metatarsal), allowing the foot to support and balance itself in midstance. Succinctly put, the PureFlow 2 is low-slung, light, and responsive.

“Comfortable while running, neither too snug nor [too] loose. The toebox does not feel confining, plenty roomy.

A lot of days, this is my Go-To shoe for all types of training. I like the way the shoe feels while running.”

Updates the PureFlow • Sizes: Men 7–13,14; Women 5–12 • Weight: 9.8 oz. (men’s size 11); 7.9 oz. (women’s size 8) • Shape: semi-curved • Construction: Strobel slip-lasted • Recommended for: medium- to high-arched feet with neutral biomechanics

Mizuno wave elixer 8—$120 The Elixer continues to be a flashy bauble in Mizuno’s line, but it’s a bauble with plenty of muscle. The upper is a closed mesh, but with attention-grabbing, sublimated graphics. Like other Mizuno shoes this year, the midfoot is supported by no-sew overlays and anchored by heel and toe overlays of traditional synthetics. The low-profile midsole has a single asymmetrical Wave plate setup, but the real surprise is the responsiveness and resilience of the AP+ foam. The outersole continues with X-10 rubber in the heel and a forefoot combination of blown rubber laterally and fabric-backed TPU medially, improving the durability of the shoe. The result is a snappy, lightweight shoe for faster and more stable running.

“Very good fit, secure and supportive. The ride is firm but well cushioned, and the stability is surprising for a shoe this light. Very versatile—you could even race in them.”

Updates the Wave Elixer 7 • Sizes: Men 7–13,14,15; Women 6–11 • Weight: 9.8 oz. (men’s size 11); 8.2 oz. (women’s size 8) • Shape: semicurved • Construction: Strobel slip-lasted • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

Running Network 2013 Spring Shoe Review—16

The Flow Light Fulcrum represents the latest iteration of Karhu’s Fulcrum technology, and we think it’s the most effective one to date. The midsole combines the Fulcrum element—here, a second-density foam— with a softer density of EVA to deliver an effective ride that’s responsive and resilient. The geometry is a low heel-to-toe drop with a shallow stack height that lightens the shoe while still providing good comfort and cushion. Spare rubber on the outersole lends a little traction and durability without adding much weight. The upper is airmesh with welded overlays that wrap the foot in a minimal design that isn’t skimpy.

One particularly nice touch are twin lobes of memory foam in the ankle collar that enhances the fit and adds the touch of comfort needed to complete the shoe while keeping the weight down. The result is an excellent performance shoe for faster running or racing.

“Great fit, light, and just barely enough cushion, but they are light. Good ‘go fast’ shoe for faster training and racing.”

New • Sizes: Men 8–13,14; Women 5–12 • Weight: 8.9 oz. (men’s size 11); 7.5 oz. (women’s size 8) • Shape: semicurved • Construction: Strobel slip-lasted, perforated EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics, for faster running

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performance Newton gravity—$175 The Gravity is the original Newton shoe, now thoroughly dialed in and rolling along. Designed for neutral runners interested in performance, its technology encourages forefoot striking via its cushioning lugs, but it benefits all neutral runners by storing and releasing energy for toe-off. Though the upper utilizes traditional airmesh and synthetic suede overlays, they are of really high quality. (And at this price, they better be!) The midsole is also top-grade EVA, but a secret resides here: A membrane of Hytrel plastic absorbs energy at impact and then releases it at toe-off as the foot rolls forward, contributing an extra little “push.”

The outersole is a typical setup of carbon rubber in the heel and lower-density rubber up front to keep the weight down. Overall, the Gravity is all about efficient running, and they’ll go as fast as you can.

“Comfortable fit and quite light. The lugs feel funny, but get better as you run on them. Surprisingly, heel strikers can actually use these quite well. Good shoe, but $175 seems a bit expensive.”

Updates the Gravity • Sizes: Men 6–13,14,15; Women 5–12 • Weight: 10.3 oz. (men’s size 11); 8.8 oz. (women’s size 8) • Shape: semicurved to curved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics

Nike Flyknit Lunar1+—$160

Saucony Mirage 3—$110

The Flyknit Lunar1+ is a new shoe for Nike. Well, it is new, though maybe a bit of a hybrid. With all of the fanfare over the Flyknit Racer and Trainer, the Lunar1’s upper will probably look familiar. It’s knit and shaped in a single process without wasted material. With only a seam at the ankle collar and the Strobel board, there’s little to irritate; not surprisingly, it fit our testers well. The lacing doesn’t come up as high as usual nor does it permit you to select which eyelets to use, but it securely wraps the foot. The midsole is Lunarlon foam similar to other Lunar shoe configurations; it’s done well here. It’s responsive and nicely cushioned, but the ramp angle—though it’s a couple millimeters lower than typical Nike shoes—feels a bit steep when compared to many of the shoes in this review. On the upside, it’s also better cushioned than many of them.

Ultimately, it’s a matter of whether it suits you. The outersole is minimal but sufficient, keeping the weight down and the foot protected.

The Mirage has been a top performer for Saucony, straddling the categories of minimal drop shoes and supportive shoes with a generous stack height; it’s well cushioned and efficient. The upper returns to an open mesh with welded, no-sew overlays providing just enough support for the foot with hardly a weight gain.

The midsole is responsive and well cushioned enough to handle high-mileage training—the one constant in all three rounds. The TPU medial support in this iteration is the least obtrusive version yet and is effective at curbing overpronation (thanks, in part, to the low heel-to-toe drop). The outersole is still just enough pieces to cover the high-wear areas of the sole; it’s pared back a bit, even from previous rounds.

The combination of responsive cushioning, light weight, and great fit earned the Mirage 3 our Best Performance Shoe Award.

“I was impressed with the ride more than the fit (nice and cushy), and the performance more than the durability (really light and fast). They seem to be worth the price, but I might not buy a second pair.”

New • Sizes: Men 5–13,14,15; Women 5–12 • Weight: 9.6 oz. (men’s size 11); 7.8 oz. (women’s size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics

Puma Mobium elite—$110 The Mobium is a new shoe for Puma, and it takes its name from the Möbius Strip. (Remember that twisted strip of paper from your geometry class that looked like the infinity symbol?) Mobium describes the technology used here: an elastic cord shaped like a figure-8 and positioned flat in the bottom of the shoe.

As the foot flexes, the cord returns the sole to its original position before the next step, better supporting the foot by ensuring the foam is in the right spot at the footstrike. The closed mesh upper has wellpositioned foam in the ankle collar, and offers a snug, though not constricting, fit. The midsole is durable injection-molded EVA with rounded edges mimicking the rounded shape of the heel, with a 4mm heel-to-toe drop that’s firm but responsive. The segmented outersole covers little more than the contacting surfaces to save weight. This is a shoe for faster running that gives the foot a workout as much as it provides support in a macro sense.

“While running, the shoe works to accentuate the natural motion of my feet. The middle of the shoe snugs up very tightly around my foot. Responsive cushioning, and a nice light shoe.”

New • Sizes: Men 6.5–12,13,14; Women 5.5–11,12 • Weight: 10.0 oz. (men’s size 11); 8.3 oz. (women’s size 8) • Shape: curved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics, for faster-paced running

Skechers goRun 2—$80 The update to the GoRun brings Skechers a bit closer to the mainstream, while retaining its unique story. The entire shoe has been revised, and we think the revision is successful. The upper retains its stretch mesh, keeping the slipper-like feel and low-slung, racer fit. No-sew, welded overlays support the saddle as before. The midsole geometry has been altered with slightly lowered lugs under the arch, reducing the awkward midfoot feel of the last round. The ride is resilient and cushions the foot well, but it’s very flexible and may require some adaptation prior to regular wear. The outersole is almost nonexistent: about a dozen carbon rubber dots spread over a road-grade EVA sole. As a racer or a shoe reserved for faster-paced running and speedwork, it’s very good.

Super-light and efficient runners might get away with daily wear, but all runners can benefit from a shoe like this for some of their faster runs.

“Snug, racerlike fit. I get a ‘hit the gas’ feeling when I put this on, so I use them for my fastest runs.”

Updates the GoRun • Sizes: Men 6.5–13,14; Women 5–10,11 • Weight: 7.5 oz. (men’s size 11); 6.5 oz. (women’s size 8) • Shape: semi-curved to curved • Construction: Strobel slip-lasted • Recommended for: medium- to high-arched feet with neutral biomechanics, for faster-paced running

Running Network 2013 Spring Shoe Review—18

“Usual great Saucony fit: snug in the heel and midfoot with a roomy toebox. Nicely cushioned, very comfortable. It’s like a sleek racing shoe upper on a training shoe bottom.”

Updates Mirage 2 • Sizes: Men 7–13,14,15; Women 5–12 • Weight: 9.8 oz. (men’s size 11); 8.4 oz. (women’s size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics

BEST SHOE PERFORMANCE SPRING 2013

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neutral adidas energy Boost—$150 BEST NEW SHOE SPRING 2013

The Energy Boost has succeeded in firing up the imagination of runners, even though so far it’s those runners who happen to own running specialty stores. The reason? The Energy Boost is light and really fun to run in. The upper is a sleek, black, stretchy woven textile, with minimal, no-sew overlays that moves effectively with the foot. The innovative midsole employs a new foam formulation (created in collaboration with chemical company BASF) that seems to last forever and provides surprising bounce to the shoe (hence, the “Boost” in its name). Though the geometry is traditional, the shoe has a fast feel, even if it’s not exactly outright performance oriented. The outersole is minimal with the extra material carved away, though not at the expense of durability. The combination of innovation, ride, and “cool” factor earned the Energy Boost our award for Best New Shoe.

“The fit was a little tight in the toes, but secure overall. The cushioning is almost trampoline-like, but not out of control. The shaping of the midsole makes it track pretty well.”

New • Sizes: Men 7–15; Women 5–12 • Weight: 10.2 oz. (men’s size 11); 8.8 oz. (women’s size 8) • Shape: semi-curved • Construction: Strobel slip-lasted • Recommended for: medium- to high-arched feet with neutral biomechanics

adidas Supernova glide 5— $115 The Supernova Glide has been a comfortable cruiser dating back to the earliest Supernova neutral offerings.

Though not as light as many other neutral shoes, it provides a plush feel to its ride, something that’s missing in some lighter shoes. The upper is a smallweave mesh that’s a touch more supportive while still breathable. Effective overlays secure the midfoot while opening up in the forefoot for a more comfortable and accommodating fit. The toe bumper offers good protection and adds durability. The midsole continues with adiPrene handling extra cushioning, though with different formulations in the heel and forefoot. The ForMotion cassette stabilizes the foot while also serving as an effective crashpad. The outersole continues with Continental® rubber for durability and traction.

Runners should expect continued performance from this proven high-mileage shoe.

“Snug heel and arch, roomy toes. Responsive and stable cushioning. Durable high-mileage shoes—what I’ve expected from the Supernova Glide.”

Updates the Supernova Glide 4 • Sizes: Men 6.5–15,16,17,18,19,20; Women 4.5–14 • Weight: 12.2 oz. (men’s size 11); 9.6 oz. (women’s size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

New Balance 890 v3—$110 BEST SHOE NEUTRAL SPRING 2013

Mizuno wave Rider 16—$115 It’s hard to remember when Mizuno’s lineup didn’t include the Wave Rider. That longevity is due to Mizuno’s laser-like focus on providing both a great fit and a great ride. In this round, the upper looks new with a closed mesh that seems stiffer, enabling the traditional midfoot overlays to be replaced with fewer (and lighter) welded ones. Overlays at the heel and toe continue to provide the same structure as before. The shape of the midsole has been subtly altered, though our weartesters confirm that it provides the same performance as did the 15. The outersole is X-10 rubber with the SmoothRide hinged element in the forefoot, encouraging a snappy toe-off. Fans won’t be disappointed, and new users will likely join the ranks.

The triple threat of responsive ride, great fit, and highmileage durability earned the Wave Rider 16 our award for Best Shoe in the Neutral category.

“Fit well; comfortable; no loose or tight spots. Nice cushioning, not overly squishy, with a responsive feel.

They are comfortable, durable, light, and cute. Highly recommend!”

Updates the Wave Rider 15 • Sizes: Men 7–13,14,15,16 (D,2E); Women 6–12 (2A,B,D) • Weight: 11.7 oz. (men’s size 11); 9.1 oz. (women’s size 8) • Shape: semi-curved • Construction: Strobel slip-lasted • Recommended for: medium- to high-arched feet with neutral biomechanics

Saucony Progrid triumph 9—$120 This time out, the Triumph joins Saucony’s 8mm parade, featuring the same performance geometry as many of its mainline shoes and rounding out the Saucony performance lineup. The upper is wide-open air mesh with midfoot overlays sandwiched between the mesh layers, and pared back to minimize weight. The overlays at the heel and toe feature a traditional construction and are positioned to anchor the upper to the midsole. The midsole is a paradox—a generous stack height (read: well cushioned) with a low profile feel, thanks to its 8mm heel-to-toe drop. The outersole is the proven carbon rubber heel/blown rubber forefoot. Overall, the plush, midweight Triumph 9 is a high-mileage trainer with a smooth feel for the road.

“Very comfortable fit. Wrapped my foot nicely and flexed well. Surprising low-profile feel, but pretty plush cushioning. They took what I dished out, and handled my higher mileage runs great.”

Updates the ProGrid Triumph 8 • Sizes: Men 7–13,14,15 (D,2E); Women 5–12 • Weight: 11.8 oz. (men’s size 11); 9.2 oz. (women’s size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics

Running Network 2013 Spring Shoe Review—19

By focusing on aesthetics, performance, and durability, the 890 has contributed a lot to New Balance’s running shoe success. This is due in large part to NB’s use of the surprisingly light and well-cushioned midsole foam, RevLite, which started and continues the franchise. Not messing with success, Round 3 arrives with no dramatic changes, which will be good news to its many fans. In the upper, changes are not simply cosmetic. The repositioning of the no-sew overlays wrap the foot more securely, especially in combination with the ankle collar foam. The midsole continues with single-density RevLite and well-sculpted geometry, particularly in the crashpad. The outersole retains thin, but tough carbon rubber in the heel and a blown rubber forefoot. The net effect is a light, durable, highmileage trainer with a comfortable fit, as expected. The continued fusion of lightness, comfort, and supportive fit earned the 890 v3 our award for Best Renovation.

“Felt great out of the box and continue to impress.

[They] feel light and fast. It is a key shoe in my rotation because it fits well, feels great, and is reliably versatile.”

Updates the 890 v2 • Sizes: Men 7–13,14,15 (D,2E); Women 5–11,12 (2A,B,D) • Weight: 10.4 oz. (men’s size 11); 8.1 oz. (women’s size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, PU Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics

BEST RENOVATION SPRING 2013

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Sometimes Less Can Be More:

Aries Merritt Is An Effervescent Hurdle Perfectionist

By David Hunter

At the Celebration of the Centenary of the IAAF, one of my favorite memories is the press conference with some of the world’s greatest hurdlers. Aries Merritt, the London Gold medalist and current AR; Colin Jackson, Olympic Silver (1988), former WR holder (1991), and six-time WC medalist; Lamine Diack, president of the IAAF; the iconic Renaldo Nehemiah, HS record holder, former WR holder, now athlete manager; and Harrison Dillard, 1948 Olympic Gold in 100m and 1952 Gold in the 110m hurdles—all of them were there in Barcelona. The conversation was relaxed, brisk, and fascinating. Dillard, all of 91 years old, had the best comment about Merritt: “Aries will break the world record once again.” Colin Jackson and Renaldo Nehemiah agreed. —Larry Eder

hen you aspire to be one of the world’s greatest in the 110 meter hurdle—an event that requires errorless execution and where races are decided by inches—it’s important to have a perfectionist’s work ethic and a steely poise. And when you spend a little time with Aries Merritt, you get the sense that he is a dedicated student of the hurdling craft and that he doesn’t rattle easily.

So when Merritt detected a troubling cramping in his trail leg just four days before the Feb. 2 New Balance Indoor Grand Prix, he kept his cool. “When I was going through my warm-up, I just felt something that wasn’t right. My hamstring was starting to cramp up on me. And I thought, ‘OK, this isn’t good.’” Merritt laughs. “It is not good to put stress on a cramp—especially at a high-level professional meet,” he explains. “I don’t want to risk anything happening to my leg at such an early stage of the year. So I decided to pull out of the meet. This is a really big year. There’s a world

W

20 Coaching Athletics Quarterly - Spring 2013

championship coming up in Moscow. I am trying to get ready for that. I don’t need anything that would cause me to end my season early.”

Caution and composure are not traits normally affiliated with twitchy hurdlers, who often embrace their event with a jumpy obsession. But last year’s #1-ranked high hurdler appears to bring a refreshing calmness to his life as the planet’s best. “I will be running indoors,” notes Merritt, who is about to embark on a brief European swing.

“I just didn’t want to push it,” he says matter-of-factly, “so I just had to take this weekend off. It is really smart for me not to try to push something.” And with a remark that would make Yogi Berra smile, Merritt adds, “I didn’t want to make something that’s nothing into something that’s something.”

Merritt—now 27—lives in College Station, TX, trains at the top-flight facilities on the Texas A&M campus, and is coached by Andreas Behm. Merritt first drew widespread Doug Pensinger/Getty Images/IAAF

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attention in 2004 when he captured 110 hurdle gold at the World Junior Championships. And he solidified his stature as one of the event’s rising stars in 2006 when an NCAA hurdles title capped his undefeated collegiate season. For the next several years, postcollegiate competition proved tougher.

While Merritt swiftly established himself among the world’s top dozen hurdlers and often was a big-meet finalist, he rarely made the podium. It proved to be a gnawing frustration that drove the young hurdler onward.

Not content simply to be among the world’s best, Merritt never stopped looking for that technique refinement, that special edge that could shave a hundredth of a second here or there—a slim margin, to be sure, but often the difference between capturing or missing a win, a team berth, or an Olympic or world championship medal.

Merritt discovered a technique change that might benefit him as 2012—an Olympic year—commenced. The hurdler saw that re-engineering his step count to the first barrier could be the key, that small difference he was looking for. “As the 2012 season began, I changed my step technique from the blocks to the first hurdle from eight steps to seven steps. That was just the beginning of something great. Changing those steps definitely was a big change,” he says. “You literally have to take your weaker leg and force it to the front of the pedal so that you can actually make it to the first hurdle in the proper amount of steps and still be on the same hurdling leg, which is my left lead leg,” explains Merritt.

Success was not immediate as adjustments were required. “It was pretty shaky early in the season. My first indoor race was awful,” Merritt admits. But then improvement began to emerge. “Through training, I got more comfortable with it. At the New Balance meet last year, I came in second. I actually hit a start, and I was really surprised. And I thought, ‘Oh, my God, I actually did it right.’

I was just in shock.” The young hurdler quickly saw the potential. “I had been blowing hurdles here and there. And I thought, ‘Wow, if I can clean this up, I can be really dangerous,’” Merritt states with a quick smile.

Merritt didn’t fully refine his new start technique until late February 2012. “I just went to indoor nationals to instill the rhythm of the seven-step approach. I was still trying to learn how to do it properly. And I wanted to get in as much racing as I could because I knew the only way I was going to learn to do it properly was in a race setting. It took all of those races leading into the indoor nationals to get it right.”

And get it right, he did. With the seven-step run-up to the first hurdle becoming second nature, Merritt breezed through the indoor rounds and captured the national 60 hurdle final, upsetting prerace favorite Dexter Faulk, who came into the 2012 championship with the world’s fastest indoor hurdle time. Merritt’s abbreviated seven-step approach proved to be the difference. And suddenly Merritt knew: Sometimes less can be more.

With the perfected first hurdle run-up buoying his confidence, Merritt proceeded to string together impressive performances, nearly running the table. The reinvigorated hurdler captured the world indoor title, and turned his sights to the outdoor season and the big prize at stake in London. He was almost unbeatable. “I did have two outdoor losses. Lui Xiang beat me early in the outdoor season in Shanghai. And then he came to the States and beat me again at the Prefontaine meet,” he says. But then, with a Doug Pensinger/Getty Images/IAAF

quick smile and a laugh, Merritt adds, “And then I didn’t lose anymore.”

After the Pre, no one could touch Merritt as he racked up a convincing win (12.93) at the Olympic Trials, turned in a flawless performance through the rounds and in the final (12.92) in London, and ran away with the Diamond League hurdle crown.

But the newly crowned Olympic champion saved the best for last. In his final race of the year—on a perfectly still night in Brussels—Merritt was able put it all together. The meet offered Merritt what he longed for—the field, the crowd, the temperature, and the wind conditions—that would allow him to take aim at the world record. Drawing from the knowledge gained from his endless (“over 600”) video viewings of Lui’s ’04 Olympic finals gem, Merritt got out of the blocks cleanly, broke away from a world-class field, and raced without error over the barriers. His focused run-in after the 10th hurdle—capped by a well-timed lean— stopped the clock at 12.80 seconds and took down Dayron Robles’ world record time of 12.87.

Some perspective here is important: Prior to Merritt’s stunning Belgium performance, it took over 31 years for the 110 hurdles WR to be chipped down by 0.06 seconds. But

for Merritt to lower the record by the wider margin of 0.07 seconds, it took only, well, 12.80 seconds.

Was Merritt’s stunning Brussels performance the perfect race? “There is always room for improvement. No race is particularly perfect,” the world record holder says.

“My coach and I have watched the race to observe what I could have done better. I was pretty conservative at the start of the race. I didn’t want to false start, because I have been wrongly charged with two false starts outdoors.”

As he looks back on his incredible year, Merritt is philosophical. “All my life I’ve heard from hurdle greats like Gail Devers, Allen Johnson, and Renaldo Nehemiah, ‘You’re going to be the next one. Just be patient. It will come,’” Merritt reveals. “And then every year I would get hurt, get injured. It was just an ongoing struggle to stay healthy. I was chucking down my time. But I was just getting stuck every year at this one point.” And he adds: “And then—finally—I had that big breakthrough.”

Indeed, he did. After Merritt’s storybook year in 2012, it may be unrealistic to think the world’s leading high hurdler can top last year. But given his perfectionist outlook and his grace under fire, don’t be surprised if the reigning Olympic champion and world record holder finds a way to give us an encore. n Coaching Athletics Quarterly - Spring 2013 21

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Catching Up with Coach Vig:

Jason Vigilante Savors Collegiate Coaching

By David Hunter

Newly installed in a vibrant Division I program at an Ivy League school with an entrenched culture of distance running excellence and a current men’s cross country team poised to compete on a national level, Jason Vigilante, at age 39, is positioned to recapture success and happiness.

ife has proved to be a learning experience for Jason Vigilante. Almost from the beginning, a sequence of fortuitous events exposed one of the nation’s brightest young stars in the constellation of collegiate track and cross country coaches to an array of sports and a series of influential adult figures who shaped his values, his goals, his dreams for the future.

Growing up in Morristown, NJ, Vigilante, not unlike many youngsters, participated in a variety of sports. But it didn’t take long for the young athlete to embrace running and the exhilarating freedom he learned it can bring. “Running has always been my primary athletic interest,” says Vigilante. “I played soccer, ice hockey, baseball, things like that, but I’ve always just loved to run.” Over the years, Vigilante has come to view the pure, clean, and simple act of running in nearly reverent terms. “To consider yourself a runner,” he explains, “I think you have to be able to appreciate how it feels to run without any restrictions, to go on a trail run without feeling anything but the trees, the shade, and nature.

That’s always been a big appeal.”

But for Vigilante—one of this country’s most accomplished young track and field coaches—it has been more than just the running. It has also been the coaches he’s met along the way, the mentors who’ve made a lasting impression on him. “I have always considered myself fortunate to be around people who foster [the core principles]—people who in their own right are considered great coaches,” says Coach Vig. “And, for me, I’ve just been the beneficiary of being around them.”

The seeds of what later blossomed as his own value system were sown early on—starting with his participation on the New Jersey Hawks. “It was a little 8th-grade club team coached by Edward Mather,” Vigilante explains. “Coach Mather had a huge impact on my life. He always talked about having a positive attitude. I couldn’t be more fortunate to have had him for a coach.” But there was more. “Coach Mather’s assistant coach was Mark Wetmore,” smiles Coach Vig. Wetmore would, of course, go on to a most successful collegiate coaching career at the University of Colorado.

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22 Coaching Athletics Quarterly - Spring 2013

“I have been exceptionally fortunate,” Vigilante notes with gratitude.

At Morristown High School and under Wetmore’s watchful eye, Vigilante emerged as a good distance runner—posting marks of 4:18 for the 1600 and 9:32 for the 3200. “I worked really hard to be average,” he laments with an unnecessary sense of humility. “I had Mark guiding my training, and I don’t think I had a lot more in the tank.”

After an uneventful year at UNC–Charlotte (“It didn’t quite fit for me”), Vigilante met Rollie Geiger. Like others before him, the NC State cross country coach would play a pivotal role in shaping the direction of Vigilante’s life. “I got to know Coach Geiger and see his guys at the ’92 World Junior Cross Country Trials. I ran that race, and I finished as the first alternate for the world junior team”—an event Vig identifies as the highlight of his collegiate career. Seeing his running career at a crossroads, Vigilante knew he needed to step up and seize the moment. “I knew I didn’t want to miss out on how good I could be. So I transferred to NC State to run for Rollie.” It proved to be the right move.

“He is just such a good guy. I had a great experience there,” Vig explains. “I learned from him, and I am just so thankful that I had a chance to be on a team that qualified for NCAAs. I had great teammates who are still really good friends to this day.”

Vigilante’s experience at NC State did more than complete him as a collegiate athlete. Running for Rollie and competing in the Atlantic Coast Conference also clarified his thinking and fortified his vision to be a college coach. “I knew all along what I wanted to do was be a coach,” admits Vig. “I’ve always looked up to coaches like Wetmore, Rollie, as well as coaches from other programs we would compete against, such as Coach Brown at Tennessee and Coach Braddock at North Carolina.”

By the time of his 1996 graduation from NC State, Vigilante was eager to embark on his collegiate coaching quest. After a year’s service as UNC–Wilmington’s distance coach, Vigilante returned to NC State to serve a two-year stint as an assistant

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coach, and to gain more knowledge and soak up more experience in Geiger’s coaching incubator. “I learned to wear a lot of hats,” laughs Vig, reflecting on this joyful time. “You really learn that to be a successful track and field coach, you’re busting your butt, double time. I really appreciated those opportunities because it just made me want to be a coach that much more.”

Vigilante’s coaching journey quickly gained traction. After two years as Geiger’s wingman, Coach Vig was clearly ready to leave the nest. In August of 1999, the budding mentor and his new bride, Amy, moved to Austin, TX and embraced the opportunity to be a part of one of the country’s top college programs at the University of Texas. On his arrival, Vig jumped at the chance to assist the women’s program—and to work with and learn from the legendary Bev Kearney, one of the most talented and respected coaches in the country. Vig made the most of that special opportunity.

“She is most passionate about what she does,” notes Vig of Coach Kearney. “And her teams are most successful because her teams are a direct reflection of who she is.”

UT Austin and Coach Vig began forging a relationship of mutual respect. “Being there for a semester to work with the women’s team was eyeopening for me,” Vigilante explains. “It was a great platform because I was able to parlay that into a fulltime position with the men’s program.”

That move also positioned the young coach for a wonderful turn of good fortune—the opportunity to meet and work with Leo Manzano. Vigilante spotted Manzano early on and was influential in persuading the young miler to become a Longhorn. He was an impact athlete right away. “I recruited him in the fall of 2003.

He was a UT freshman in the fall of 2004,” explains Vig. “He won both the indoor and outdoor 2005 NCAA 1500 titles as a true freshman.”

Vigilante’s hunch as to Manzano’s competitive makeup was promptly confirmed. “Leo is really special.

And he brought to the team an absolutely unbending desire to win,” marvels Vig. “When it comes down to it, you couldn’t beat that guy. I guess it is more of an intangible, as opposed to something you would recognize at practice every day.” In Manzano, Vigilante saw that special something that others either overlooked or discredited—that rare and uncanny ability to come up big at the biggest moments. “That’s the way he’s always been. In Texas he won nine state championships—and there’s no high school indoor track season in Texas. I can recall there was some concern about whether he might be burned out or physically mature already. And I remember saying, ‘This guy doesn’t lose. He is a winner.’”

Without question, Vigilante played an important role in developing Manzano, positioning him for great success. But Coach Vig is wise enough to know that he, too, benefited greatly from the relationship. “Not only is Leo a phenomenal athlete, he is just a phenomenal guy.

If you look at my career, that was pretty defining.

Without Leo, my success wouldn’t be as bright, that’s for sure. While at Texas he won five national titles individually and was on a national title-winning relay team. I’ve got a lot to thank him for.”

Vigilante speaks with unbridled pride when he looks back on Manzano’s silver medal performance in the Olympic 1500 meter final in London. “On the day of the 1500 final, I saw an Internet video of Leo doing a prerace tempo run and stride-outs, and I believed that he would get a medal. He looked as good as I’ve ever seen him. I’ve always believed that he could be a gold medalist. I don’t care what anybody says, I think he is a gold medalist. He is the best guy in the world when the lights come on and it’s time to go. I have never, ever doubted Leo—ever. He’s always been a special guy.”

By 2008, after nine years at the University of Texas, Vigilante had honed his skills, had captured more than a fair amount of success, and was being recognized as an emerging talent. And then one day, in the summer of 2008, the phone rang. It was a call from Charlottesville, from the AD at the University of Virginia, extending an offer to Vigilante to become the director of track and field and cross country at UVA. “I’ve always wanted to be a head coach, to have the opportunity to run my own program. All of us want that chance,” states Vigilante.

Explaining the exuberance that dominated his quick acceptance, Coach Vig says, “It came up last minute, less than a week before I left for Beijing, and I just jumped at it.” Noting the emotion that accompanied his decision, Vig concedes, “It was a visceral decision. I didn’t put a lot of factual analysis into it. I just did it; I went for it. I figured that with respect to my work at Texas, I couldn’t do any more than what I had done already.”

At Virginia, Vigilante and his programs experienced immediate success. With a steady parade of young, raw talent in the likes of Robby Andrews, Emil Heineking, Lance Roller, and Morgane Gay and with the refined and proven coaching talent of Coach Vig, the Cavalier

It didn’t take long for the young athlete to embrace running and the exhilarating freedom he learned it can bring. “Running has always been my primary athletic interest,” says Vigilante. “I played soccer, ice hockey, baseball, things like that, but I’ve always just loved to run.”

Coaching Athletics Quarterly - Spring 2013 23

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program began to ring up ACC titles and—with Robby Andrews—win a few national titles in the 800. Andrews even won an 800 meter bronze medal in the 2010 World Junior Championships.

Vigilante had finished his quest. He had achieved his long-standing goal of securing the top track and field and cross country coaching position at a prominent Division I school. His arrival had sparked the turn-around of UVA’s program. Track and field success spreading in Charlottesville.

Mission was accomplished. Or was it?

Jason Vigilante realized he was not happy. “When you’re the head coach, you are responsible for all of the headaches. And coaching is probably the sixth or seventh thing you’re responsible for,” the coach laments. “It was just not a good fit for me. I was never home. I wasn’t happy in my position. I wasn’t happy in life,” reveals Vigilante. “I wasn’t happy basically being responsible for 100 people—everything from the budget, to equipment, to fundraising—things that had nothing to do with Xs and Os. And so I was in a position where I was just not going to do this anymore.”

“My basic philosophy revolves around being a balanced human being: doing well in school and coming out to practice where you really aspire to be as good as you can be. That should be the format by which you live your life. What you do outside of practice or outside of class only furthers how good you want to be as an athlete.”

Having dreams is a good thing. But sometimes dreams need to be retailored. And that’s what Vigilante decided he had to do. Vigilante left Virginia earlier this spring to sort things out, to rethink his pathway, to reanalyze where his passions lie. “Going to practice every day and just having the time to talk with kids about what they want to do and what they dream about with their running—that’s what excites me,” says Vig. “For me, taking a step back and evaluating where I was in life was the best thing I could do.”

24 Coaching Athletics Quarterly - Spring 2013

In sorting things out, Coach Vig even toyed with the idea of turning his attention to postcollegiate athletes such as Alan Webb, American record holder in the mile, and Robby Andrews, who had left UVA to launch a professional career. It didn’t take long for Vigilante to realize that his heart is in the collegiate setting. “Until this past spring, I never really had the desire to work with postcollegiate athletes,” explains Vig. “This past spring I kind of kicked around the idea a little bit, but at the end of the day, what really interests me is the transformational process. You have a kid that comes in as a freshman. He’s part of a group. The group has an identity; the group has a purpose. They’re there for an education, and basically, they’re learning to be better at life and as a human being who is part of this group.

That’s what motivates me.”

With a renewed sense of what really is important to him, and with the help of longtime friend and mentor Frank Gagliano, Vigilante was offered and accepted the opportunity to become the head cross country coach and distance coach for the men’s program at Princeton University. “I don’t regret going to Virginia, but I do feel very fortunate to be where I am now—where I am afforded the platform and where my job is to recruit and to coach,” comments Coach Vig on his new position.

And with an observation that speaks volumes, he adds, “You know, you get hired as the head coach because you are good at coaching, but when you’re the head coach you don’t really get to coach.”

Newly installed in a vibrant Div. I program at an Ivy League school with an entrenched culture of distance running excellence and a current men’s cross country team poised to compete on a national level, Jason Vigilante, at age 39, is positioned to recapture success and happiness. The soul-searching he engaged in this spring has allowed him to reaffirm his basic passion: to work with talented, committed young athletes and to help them achieve their potential.

“My basic philosophy revolves around being a balanced human being: doing well in school and coming out to practice where you really aspire to be as good as you can be. That should be the format by which you live your life. What you do outside of practice or outside of class only furthers how good you want to be as an athlete. I have no desire to be a director of traffic only, to be the person responsible for dealing with the headaches. What always has motivated me is working with people who want to be champions. I would say making champions is what I’m into.”

With Jason Vigilante relieved of the crush of administrative duties and restored to his position as the undistracted, hands-on mentor, the prospects look bright for him to do just that. n

David Hunter is a frequent contributor to running publications including Coaching Athletics, American Track & Field, and www.runblogrun.com

Coaching Spring 13-2.qxd:Coaching Spring 11 6/7/13 12:55 PM Page 25

A Day in the Life Photos by Doug Pensinger/Getty Images/IAAF

Coach Harry Marra with Decathlete Ashton Eaton & Pentathlete Brianne Thiesen

Coaching Athletics Quarterly - Spring 2013 25

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A Day in the Life Photos by Doug Pensinger/Getty Images/IAAF

26 Coaching Athletics Quarterly - Spring 2013

Coach Harry Marra with Decathlete Ashton Eaton & Pentathlete Brianne Thiesen

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Photos by Doug Pensinger/Getty Images/IAAF

Coaching Athletics Quarterly - Spring 2013 27

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A Day in the Life Photos by Doug Pensinger/Getty Images/IAAF

28 Coaching Athletics Quarterly - Spring 2013

Coach Alberto Salazar with Galen Rupp, Mo Farah, Cam Levin & Matthew Centrowitz

Coaching Spring 13-2.qxd:Coaching Spring 11 6/7/13 12:55 PM Page 29

Cam Levin

Matthew Centrowitz

Galen Rupp

Mo Farah

Photos by Doug Pensinger/Getty Images/IAAF

Coaching Athletics Quarterly - Spring 2013 29

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A Day in the Life Photos by Doug Pensinger/Getty Images/IAAF

30 Coaching Athletics Quarterly - Spring 2013

Coach Alberto Salazar with Galen Rupp, Mo Farah, Cam Levin & Matthew Centrowitz

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