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Winter 2011

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Youth Running Shoe Reviews

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ClubRunning Winter 2011

Matt Mendelsohn

WE RUN THE NATION!

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Executive Director’s Letter

7

Members Speak

8

Health & Safety Spotlight

Facebook Friends Share Web Poll

Getting Rid of Winter Hibernation Weight Benefits of Acupuncture for Running Multi-Use Trail Running Tips

10 RRCA Member Spotlight PRRO Circuit Offers Chance to Run with Top Runners in World Events

Features

12

BillyMills

13

Dirk’s

Striving for the Impossible

262-Mile Run

14 18 RRCA Program Spotlight RRCA National Championships Summary RRCA Certified Coaching Program Kids Run the Nation, RUN@WORK Day 10 Reasons to Attend the Convention 2012 RRCA Champs Schedule

26 Youth Running Shoe

Reviews 30 Training Tips

CO NTENT S 4 • ClubRunning W i n t e r 2 0 1 1

Executive Director’s Note

Matt Mendelsohn

A

s we wind down 2011 at the RRCA, I’m pleased to report that RRCA membership continues to climb as new running clubs join and new events are started during the year throughout the country. We are at an all-time high of 1,500 member running clubs and events. Running as a healthy lifestyle activity continues to gain in popularity as more and more Americans embrace the message that exercise along with a healthy diet is the best way to achieve and maintain a healthy body.

As you plan your 2012 resolutions, we encourage you to include Jean Knaack three important running goals: 1) Run in one or more events organized locally by an RRCA member. By participating in locally organized events, you help ensure the continued success of running in your community. You can find events hosted by our members at www.rrca.org/events/find 2) Volunteer at a local event, because running is successful when people are willing to donate their time to ensure an event’s success. Putting on an event is a team effort, so don’t depend on the person running next to you to step up and volunteer. Being part of the volunteer team ensures local running success. 3) Embrace the “Take 5 to Run” message and encourage at least five people you know to go out and run or walk 30 minutes, several days a week. Consider inspiring five colleagues from work, five parents of your children’s friends, or five friends from church or other civic groups you’re involved with.

You can also support the running community in 2012 by being involved as an advocate for running. Work with your local running club to monitor trends and issues that may affect your running club or local events. Write letters to government officials and local media in support of your club’s position on issues related to permitting, safety, economic impact, physical activity impact, trail development, and more. Work with local law enforcement to promote runner safety by reporting incidents or suspicious behavior on multi-use trails. Work with your local law enforcement on pedestrian safety campaigns that include information about the dangers of texting while driving.

I hope to see all our Club Running readers in Memphis for the 54th Annual RRCA Convention. Come learn about everything your national organization has to offer your local running community.

ClubRunning Winter 2011 www.ClubRunning.net ROAD RUNNERS CLUB OF AMERICA (RRCA) Executive Director Jean Knaack RRCA President Brent Ayer SHOOTING STAR MEDIA, INC. Group & Coordinating Editor Christine Johnson, christinej.ssm@gmail.com Designer Alex Larsen Photographers Victor Sailer PhotoRun.net Bettman/Corbis BigStockPhoto.com Brightroom.com Istockphoto.com James Reynolds Jean Knaack Dirk Whitebreast

—Jean Knaack Proofreader Red Ink Editorial Services, Madison, WI

On Our Cover: Sammy Kitwara earns the $10,000 PRRO Circuit Bonus for 2011, joining Lineth Chepkurui, who won the $10,000 bonus in 2010.

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

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Shooting Star Media, Inc. and Running Network LLC assume no liability for matter printed. Publisher assumes no responsibility or liability for content of paid advertising and reserves the right to reject paid advertising. Publisher expects that all claims by advertisers can be substantiated and that all guarantees will be honored. Opinions expressed herein are those of the authors and not necessarily those of the Publisher.

Copyright © 2011 by Road Runners Club of America (RRCA) unless otherwise noted. All Rights Reserved.

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

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

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RRCA.org

RRCA Members Speak

How Have Multi-Use Trails Impacted Your Running Community?

Our master plan in Enid, OK has over 20 miles of pathways around and through town. It’s a slow process, but well worth the wait.

—Glenn McDaniel The Heritage Trail in Orange County, NY, is used widely by bikers, walkers, skaters, and runners. A nine-mile-plus linear park, it has become one of the most popular ways to get out and get healthy. Marathon training long runs typically include this local favorite.

—Richard D’Ambrosio We’ve got the Dipsea Trail in the Bay Area and I’d have to say our runners look forward to the weekends to train for everything under the sun!

This type of trail lifts your mind off anything that is bothering you; but that’s because it’s a real challenge. It will start overlooking the ocean when you get closer to the end after zig-zagging through amazing ecosystems. You’ll run through giant fern-covered soft ground and eucalyptus forests to hard marine terrace gravel paths, finishing on the beach. The experience on this trail is tougher than most runs but it uncovers the reason why we need to execute challenges—because they can be beautiful. It basically is an amazing (free) experience that pulls our running community much closer as we have numerous races with very high attendance. (500+ runners on one small trail for our own race.)

—Ky Faubion

multiple events can submit entries for multiple races. The race shirt must have the RRCA logo on it to be considered for judging.

All entries should be mailed to the RRCA National Office at 1501 Lee Hwy., Ste. 140, Arlington, VA 22209 by Feb. 15, 2012. Please include the name of the event, event date, location, host club, contact name, contact email, and contact phone number with the shirt. The 2012 RRCA convention attendees will vote on the finalists to select the 2011 RRCA National Race Shirt Winner, and the winning shirt will be announced at the 2012 RRCA National Running Awards Banquet. The contest is sponsored by Sport Science, and the winning event will receive a prize pack from our sponsor.

RRCA.org website poll Total Votes: 478

What’s Your Favorite Race Gift?

Tech Race T-shirt. 40% (193)

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

Finisher Medal. 25% (119)

Race Vest, Fleece or Long-Sleeved Shirt. 17% (81)

Cotton Race T-shirt. 11% (53)

NATIONAL RACE SHIRT CONTEST The RRCA is pleased to announce the 4th Annual RRCA National Race Shirt Contest. This is an opportunity to showcase your event from a little different angle. The RRCA is seeking shirts (long or short sleeved, cotton or performance) from 2011 events hosted by RRCA members.

Only one shirt per event is needed; size doesn’t matter. A club hosting

Other Race Gift (Keychain, Keepsake, Etc.) 4% (19)

Race Coffee Mug. 3% (13)

Votes

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

Your daily updates on the latest in track & field, cross country, road racing, and marathon running.

Sign up at www.runblogrun.com and get your athletics fix at least 350 days a year. (Hey, we need a break once in a while, too!)

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W i n t e r 2 0 1 1 ClubRunning • 7

Health & Safety Spotlight

Getting Rid of Winter Hibernation Weight

By Marie Spano, MS, RD, CSCS, CSSD It’s easy to put on a few extra pounds in the winter. The brisk air blows us inside where we can curl up on the couch, covered by plush blankets while sipping hot cocoa. Though layers of clothing can easily hide our winter weight gain, as the days grow longer and the sun shines a little brighter, we’ll eagerly trade these in for more revealing attire. Luckily, it’s easy to shed that hibernation weight by following these four steps: 1. Spring Clean Your Diet The best way to change your diet is by changing your surroundings. Make it more convenient to eat healthy foods and less convenient to eat unhealthy foods. Spring clean your kitchen by going through your cabinets and refrigerator and ditching anything that is past the expiration date as well as foods with no nutritional value. Look for better options of your favorite foods—those that have more fiber, vitamins, minerals, and antioxidants. Also, load up on seasonal produce and commit to trying one new recipe per week. And finally, plan on meals and snacks for the upcoming week and don’t deviate from your grocery list just because some-

thing is on sale. (If you’re easily tempted, don’t look at the weekly circular.)

2. Sneak in Extra Activity Think outside the “training” box and consider other ways to add physical activity. Sure, your running mileage will start to pick up again if you’ve taken an off-season break over the winter.

But be sure to also engage in activities with your family or friends that are active, but aren’t purposeful activity. Go for a hike, head to the local fair or festival or carnival. Become a tourist in your own city by taking advantage of local sightseeing attractions. You’ll add activity without loading up on junk miles.

3. Re-think Your Drink As the holidays approach and you find yourself at happy hours or parties drinking alcoholic beverages, remember not to overdo it. Alcoholic drinks are loaded with empty calories and, worse yet, the more you drink, the longer it will take you to recover from your training. In fact, five or more drinks can affect your brain and body for up to 3 days! So if you indulge in several drinks on a Friday evening, your performance will still

be affected during your Sunday run. And let’s not forget that alcohol is a depressant that potentially leads to the late night munchies. So drink in moderation, always alternate each alcoholic beverage with a large glass of water, and be sure to stay hydrated daily.

4. Throw Out the Idea of Perfection There is no perfect or ideal diet that fits everyone. So toss aside any notions you have of an ideal diet or training program and instead aim to eat well 80% of the time, while allowing indulgences (if desired) the other 20% of the time.

Likewise, don’t be a slave to the scale. Your weight is just a number, and a number that nobody else can see. Instead, go with how you feel and how your clothes fit.

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

Istockphoto.com

The Benefits of Acupuncture for Running

By Jessica Sleight, L.Ac, M.Ac, Dipl. Ac. Imagine being free of pain, having less stress and more balance and happiness in life! It’s not out of the question—it’s what acupuncture does for many runners and nonrunners, alike.

Developed in China over 3,000 years ago, acupuncture is based on the life force energy of “Qi” (pronounced “chee”). Qi is similar to substances found in the body, such as blood, nerves, and lymph. It flows throughout the body creating an interconnected system.

Acupuncture views the body as a system of interconnected organs and meridians (pathways/channels) in which qi flows. The meridians run throughout our body and contain points where qi can be accessed. When stress, injury, or poor lifestyle habits cause disruption to the qi, unwanted symptoms show up, such as illness or aches and pains. Acupuncture uses needles to manipulate the flow of qi, bringing the body into a natural balance. Acupuncture can treat the whole body, mind, and spirit to find and maintain that natural balance.

Acupuncture is about the balance of Yin and Yang: night and day, slow and fast, winter and summer, training and competition. It’s the balance of everything in life. Each season would not exist without the other; each day would not exist without night. The question, then, is how to find this natural state of balance within our

8 • ClubRunning W i n t e r 2 0 1 1

own life and body to maintain optimal health.

As a runner, for each race there’s a training season before the competition. This is the Yin time, the time for building mileage, taking care of the body, getting enough sleep.

Acupuncture is beneficial in many ways to promote the health and well-being of a runner in training. It can help boost the immune system, which benefits the overall health of the runner and prevents down-time from illness.

It nourishes and maintains the needed qi and fluids to the muscles, assisting with injury prevention. It also helps create and maintain the body’s natural balance, allowing for relaxation and stress reduction, thus assisting in the natural flow of the body’s qi and fluids, preventing injuries.

Competition is the Yang time—the speed, the track workouts, the race. Without the foundation of Yin, there is no Yang for competition.

If we are adequately nourished and well-trained in the Yin time, we’ll have the drive to push us forward in the Yang time.

Ultimately, each person is unique and the most important thing is to be aware of your own body and its symptoms. Acupuncture can help with this awareness. The symptoms that your body produces—aches, pain, tiredness, and many more—is the language your body uses to

let you know that something isn’t right. There is something out of balance.

Acupuncture helps release and nourish muscles that have become bound with stress, tightness, and injuries due to repetitive motions like running, swimming, and cycling. Often, scar tissue builds up from this repetition, causing pain and an inability for muscle and joint health to return. Needles inserted into specific points along meridians and areas around scar tissue, tight muscles, and joints help release and return the body to its normal, balanced functioning.

To treat the injury and pain that are occurring is often to reset the muscle and brain connection to help the muscle fire correctly.

Acupuncture needles can reduce the pain and inflammation that are occurring. If there is something blocking the qi from moving smoothly, qi becomes stagnated and inflammation occurs. Needles inserted in specific places along the meridians unblock the stagnation.

During an evaluation, an acupuncturist considers both the injury, illness, or complaint reported by the patient, and the patient as a whole person. For instance, if a patient walks in the door with knee pain and low back pain, there would be questioning to discover how the rest of their life is functioning, attempting to see

RRCA.org

Health & Safety Spotlight Acupuncture continued if it’s repetitive motion injury or if there’s something else at the root of the injury.

How is work? How is sleep? Digestion?

Stress? When did the pain start? How has it changed over time? These questions help identify what could be affecting the body’s ability to heal itself. As the evaluation continues, an acupuncturist works with muscles, trigger points, and motor points of the muscles, meridians, and surrounding areas to see what is involved and affecting the site of injury. All this information goes into developing a personalized

treatment plan. If you have low back pain, for instance, there is the need to evaluate how the hips and hamstrings are functioning.

Injuries are like a squeaky door: the hinge may need a little oil to get it moving smoothly again. The body just needs a few needles to help things move smoothly so that it can heal itself.

Regular acupuncture appointments help maintain health, reduce stress, and prevent injuries. It can provide a natural boost for competition, to help you feel at your peak for performance, allowing you to step up to the starting line prepared, injury free, and ready to tackle the race.

If you’d like to find an acupuncturist near you, visit www.aaaomonline.org/search, www.acufinder.com, or check your area for an acupuncture school to help out a student. Or ask friends, colleagues, and family for referrals.

Jessica Sleight, L.Ac, M.Ac, Dipl. Ac., is a licensed acupuncturist practicing in Howard County, Maryland. She is owner of Balance Point Acupuncture. She has a certificate of Acupuncture Sports Medicine, is a lifetime runner, RRCA-certified running coach, and member of the Howard County Striders. More information can be found on her website, www.jessicasleight.com

RRCA Multi-Use Trail Running Tips Reprinted from RRCA.org Over the last 2 decades, there has been significant growth of the multi-use trail system. The RRCA encourages our members to follow these important safety tips when using the growing number of multi-use trails around the country. These safety tips, coupled with the RRCA general running safety tips found on our website at www.rrca.org/education-advocacy should help keep you and others on the multi-use trail safe.

• Don’t be a trail hog. Never run more than two abreast if you’re running in a group.

• While pedestrians have the right of way on most trails, the goal is to share the trails. Alert people when you are passing them—don’t assume they are aware of their surroundings. A simple “on your left” warning will suffice. This can prevent you from getting “clothes-lined” as you pass someone walking his or her dog.

• Be alert on blind curves.

• Stop at stop signs if the trail crosses a roadway. Don’t assume cars on the road will stop for the trail crossing.

• Be mindful of young children on the trail—their movements can be unpredictable. Slowing the pace a bit when you pass small children on the trail is a wise idea, especially if they are on a bike or tricycle. Use this as an opportunity to slow the pace, then pick up the tempo.

• Respect private property along the trail.

• Don’t litter. If you can’t find a trashcan, carry your trash home.

• Donate funds from a recent road race to support your local multiuse trails for upkeep, security, and facilities.

• Report suspicious behavior that you observe on the trails to local authorities.

• Get approval from local authorities before planning a race or training event on your local multi-use trail.

A Special Note About Running with a Cell Phone Bigstockphoto.com

By Chuck Rossier

Do take full advantage of the multi-use trails in your area. They were built for your use.

• Follow the rules of the road on the trail: Travel on the right and pass on the left. Run on the right side to allow others to pass safely, and avoid running down the middle of the trail.

• Don’t wear headphones—but if you just can’t follow this safety guideline, keep the volume low and only wear one earbud.

• Making a sudden U-turn without looking over your shoulder is good way to get hit by an oncoming cyclist or skater who can’t read your mind. If you’re running an out-and-back route, don’t just make a sudden U-turn at your turnaround point. Be sure the trail is clear of oncoming traffic (runners, cyclists, in-line skaters, etc.) before making your turn-around.

• Avoid running on trails in the evening if they aren’t well lit and don’t have regular traffic.

RRCA.org

In the 21st century, we have a great invention called the cell phone and some of them even have GPS. Last winter, I was alone on a training run, as usual. Halfway through my run I heard, “Help, help me.” I stopped looked around and noticed a man lying on the ground across the street. I approached and asked him what was wrong. He was breathing and his eyes were open, but he didn’t respond to me. I quickly pulled out my cell phone and dialed 911. In minutes, a fire rescue truck with EMTs and a police car arrived. After checking him for injuries, they put him on a stretcher and took him to the hospital. While the police officer was taking my information, I mentioned that it was the first time I had taken my cell phone on a training run. He replied, “Well, you’re going to take it with you every time from now on, aren’t you?” I said, “Absolutely!”

Actually the reason I took it with me was simply that the roads were icy, and I was fearful of falling and injuring myself. Years ago before I got a cell phone, I slipped on ice while running in the woods and broke my leg. The trail was only used on weekends by snowmobilers and it was Tuesday. After considering how long it would take me to freeze to death, I made up my mind to crawl on my face the 2 miles to the highway. I finally managed to pull myself up using bushes and tree branches and I hobbled home.

Now that I carry my cell phone and run in the woods, I often check my location so I can call 911 and tell them where I am if something happens. As a backup, if I’m unable to use my phone, I tell my wife where I’m running and about how long I expect to be gone.

RRCA Member Spotlight

PRRO Circuit Offers the Chance to Run with Top Runners from Around the World in Events with Historic Roots

By Don Kardong

10 • ClubRunning W i n t e r 2 0 1 1

roufi of Morocco and Alice Timbilili of Kenya became the first runners to become eligible to compete for the 2011–12 PRRO Circuit Bonus when they won the Utica Boilermaker 15K. The 2011–12 PRRO Circuit began with the Boilermaker 15K in Utica, New York on July 10, and will pick up again with the World’s Best 10K in San Juan on Feb. 26, followed by the Credit Union Cherry Blossom 10-Mile in Washington, D.C. on April 1; the Lilac Bloomsday Run 12K in Spokane on May 6; and the AJC Peachtree Road Race in Atlanta, which serves as the PRRO championship, on July 4, 2012.

The PRRO circuit is committed to a drug-free sport, and each event funds mandatory drug testing for elite athletes. The testing is carried out by the U.S. Anti-Doping Agency.

Along with connecting the events by offering the PRRO Circuit bonus, PRRO race directors meet annually to discuss common issues, trends, promotional opportunities, and shared policies. In the years ahead, the PRRO Circuit would like to add three to five more events as the group continues to look for ways to advance the sport of road racing.

James Reynolds

Three decades ago, top distance runners took bold action in moving road racing to become a professional sport. At the 1981 Cascade RunOff in Portland, Oregon, athlete members of the Association of Road Racing Athletes (ARRA) ran for prize money in defiance of existing amateur rules. Over the following months, a group of race directors who were supportive of the athletes’ demands joined the movement and the ARRA Circuit was born.

By taking and offering prize money openly and suffering the consequences, the athletes and race directors set in motion a series of changes that eventually earned economic freedom for runners, track & field athletes, and other Olympic athletes. Today’s runners have the right to win prize money, sign endorsement deals, and otherwise earn money through the sport. The fact that the “Dream Team” of professional basketball stars could represent the United States in the 1992 Olympics was a direct result of events set in motion in 1981.

The ARRA Circuit continued for nearly 15 years, jointly administered by ARRA athletes and the directors of the participating events.

After the 1994 season, with professional running firmly established worldwide, the athletes disbanded their involvement and the events formed the Professional Road Running Organization (PRRO). In 1996, PRRO launched its first circuit.

Today, PRRO, an affiliate member of the RRCA, is an alliance that organizes and promotes the PRRO Circuit, a nationwide series of five premier, nonmarathon road racing events with a combined total of nearly $400,000 in prize money. The circuit’s open-competition policy (athletes from all countries are eligible) results in the most competitive and high-profile elite fields in the sport at each event.

Most of the races also offer purses for U.S. citizens. For middleof-the-pack runners, PRRO Circuit events provide an opportunity to run in the same events as the world’s most elite road runners and to continue to support the tradition of professional road running that started back in 1981.

Besides the prize money in each individual race, a male or female athlete who wins one of the first four PRRO Circuit events and the PRRO championship at the AJC Peachtree Road Race 10K wins the PRRO Circuit bonus. The bonus starts at $10,000 and grows by $5,000 each year the bonus isn’t claimed.

Sammy Kitwara of Kenya won the 2011 PRRO Race of Champions and collected the $10,000 PRRO Circuit Bonus at this year’s AJC Peachtree Road Race 10K in Atlanta on July 4. Kitwara, who became eligible for the circuit purse by virtue of his victory at the World’s Best 10K in San Juan, Puerto Rico in February, turned back fellow Kenyan Simon Ndirangu, who became eligible by winning the Lilac Bloomsday 12K in May. Kitwara did not have to split the $10,000 bonus because Lilac Bloomsday women’s winner Misiker Mekonnin of Ethiopia, the only eligible female, failed to win the women’s division at Peachtree. Kitwara became the second runner to collect a second PRRO Circuit bonus, joining Lineth Chepkurui, who won the $10,000 bonus outright in 2010 and, along with Kitwara, split the PRRO bonus purse of $35,000 in 2009.

A week after the Atlanta race, on July 10, Ridouane Har-

Sammy Kitwara of Kenya won the 2011 PRRO Race of Champions and collected the $10,000 PRRO Circuit Bonus at the year’s AJC Peachtree Road Race 10K in Atlanta.

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Striving for the Impossible:

By Mitch Garner, RRCA Eastern Region Director Billy Mills is one of America’s running icons and my running hero. This past May at the Road Runners Club of America Convention in Fredericksburg, Virginia, I was privileged to meet him in person and learn firsthand about his life journey as a Native American and a runner. Mills’ victory in the men’s 10,000 meter finals at the 1964 Summer Olympics in Tokyo is widely regarded as one of the greatest moments in the storied history of the Olympics. How he arrived at that moment in Olympic history is an even greater story.

The story of his life teaches us that we can achieve what seems impossible if we believe in ourselves and dedicate ourselves to our goal.

The proverbial silver spoon was a no-show at the start of Billy’s life. He was born of Lakota Indian parents in Pine Ridge, South Dakota on June 30, 1938 and was raised on the impoverished Pine Ridge Indian Reservation. At age 12 he was orphaned, and he was raised by his grandmother. While attending high school at the Haskell Indian Nations University Institute in Lawrence, Kansas, he took up running and drew the attention of college track and cross country coaches, receiving an athletic scholarship to attend the University of Kansas.

At Kansas he flourished as a distance runner, becoming a three-time NCAA All-American in cross country. Despite his prowess as a distance runner, Billy’s Native American heritage made him the frequent victim of ethnic discrimination and social exclusion. He was an outcast on campus. Despondent, he came to the precipice of suicide in his senior year, and only the echo of his deceased father’s advice, “Look beyond the hurt, the hate, the self-pity to see the good in others,” dissuaded him from leaping off a chair and through a high window to his death.

Following that dark moment and his graduation from Kansas, Mills entered the U.S. Marine Corps and continued his training with passionate abandon, qualifying for the 1964 U.S. Olympic Track & Field team in both the 10,000 meters and the marathon. Billy never doubted himself. He truly believed that he could win the 10,000 meters, his strongest event, at the Olympics. In August 1964, six weeks before the Tokyo Olympics, he wrote in his training book, “In great shape. Must believe! Believe I can run with the best in the world now, and I can beat them in Tokyo!” To beat them, Mills knew he had to do something that the experts thought was virtually impossible: cut almost a minute off his best 10,000 meter time.

Billy reduced this daunting task to a simple formula: maintain constant focus during the race and in doing so, cut his time for each of the 25 laps by 2 seconds. On Oct. 14, the day of the men’s 10,000 meters final in Tokyo, he sat next to a Polish athlete on the bus to the Olympic stadium. She did not know him and casually asked, “Who do you think is going win the 10,000 meters race today, [Ron] Clarke [of Australia] or

12 • ClubRunning W i n t e r 2 0 1 1

BillyMills

[Mohammed] Gammoudi [of Tunisia]?” Without hesitation, Billy replied, “I’m going to win.”

Coming into the Olympics, Mills was a virtual unknown. His time in the preliminaries was a full minute slower than Clarke’s. The final saw Mills, Clarke, and Gammoudi exchanging the lead over the first 24 laps. On the final lap, Clarke elbowed Mills so hard that Mills was pushed from the first lane into the edge of the third lane, a good 4 feet. He staggered, barely maintaining his balance. Most runners would have mentally checked out after being so violently elbowed, but Billy kept his focus, just as he had done in his training, saying to himself, “I can win. I can win.” With 30 yards to go, Billy was still 5 yards behind Clarke and Gammoudi, both world-class runners with far greater race experience at this level, but in Billy’s subconscious mind he was visualizing the finish and saying to himself, “I won. I won.”

Then something impossible happened. As Billy streaked toward the finish line, he saw what he thought was an eagle on the singlet of a slower West German runner who was still on lap 24. The eagle reminded Billy of the advice his father, with his dying breath, had given to Billy, urging him to believe in himself and “fly on the wings of an eagle.” The West German runner moved gently to the outside and opened an inside passing

lane for Billy. In that fleeting moment, Billy, uplifted by his father’s words, transcended all the pain and sacrifice and suffering in his life to surge past Clarke and Gammoudi in the final stretch and break the tape as the new Olympic champion. As he crossed the finish line, he triumphantly raised his arms like the wings of an eagle. Billy’s time, 28:24.4, was 50 seconds faster than his prior 10,000 meter PR. He had achieved the impossible. It was so impossible that when Billy, after the race, went to thank the West German runner for giving him the room to pass on the inside, Billy did not see an eagle on the runner’s singlet. In truth, there was no eagle on the singlet, but Billy saw the eagle before he passed the West German runner.

Billy Mills’ story is an inspiration to all of us to believe in ourselves and follow our dreams. One of Billy’s famous quotes is “Every dream has a passion. Every passion has its destiny.”

Our destiny is within us. We merely need to keep running and strive for things impossible.

Bettmann/Corbis

The Story of Olympic Gold Medalist

Mills, then a 26-yearold Marine lieutenant, kept his head in the final of the 10,000m on Oct. 14, 1964 at the Tokyo Olympic Games, despite an attempt by Tunisia’s Mohammed Gammoudi to jostle his way past. Mills hung on to win the race, the first time in Olympic history that an American has won the event.

Gammoudi finished in second, 3 yards behind Mills.

“Bid me run, and I will strive with things impossible.”

—William Shakespeare in Julius Caesar

RRCA.org

Dirk’s

262-Mile Run

While covering the Milwaukee Lakefront Marathon event, I learned about Dirk Whitebreast. His story resonated with me, because anyone who has heard Billy Mills tell his inspirational story can attest to being deeply moved when Mills explains about his thoughts of suicide as a young man facing some daunting challenges in his life.

Tragically, the rate of suicide among American Indian and Alaska Native youth today is 2–3 times higher than the national average.

Terribly, in some cases, these suicides are clustered by time and place, which translates into a rate that’s 10 times the national average.

Eight years ago, Whitebreast was personally impacted by this statistic when his sister, Darcy Jo Keahna, committed suicide at the age of 18. In an effort to cope with the loss of his sibling, Dirk decided to take control of his life and be-

Dirk Whitebreast

Whitebreast proudly displays his finisher medals from his 262-mile quest at the finish of the IMT Des Moines Marathon.

come a healthier, stronger leader for his family, tribe, and the entire community. Dirk’s running career began in the fall of 2003 and it didn’t take long for running to become his passion.

In the fall of 2011, the Center for Native American Youth and Whitebreast worked together to raise awareness about the high rate of suicide among American Indian youth. Whitebreast, a 31-year-old member of the Sac & Fox Tribe of the Mississippi in Iowa, took on the challenge of running 10 marathons in 30 days, which was called Dirk’s 262-Mile Run to Support Native Youth.

Running is important to the culture of many Indian tribes across the United States. It’s a challenge to one’s body, mind, and spirit. Dirk ran his first marathon in April 2006 and after that race he was hooked. To date, Dirk has run 29 marathons in 17 states.

His 262-mile quest began on Sept. 17, 2011 with the North Face Endurance Challenge, where he finished his first of 10 marathons.

At the Bank of America Chicago Marathon, Levi Rickert, editor-inchief of the Native News Network, interviewed Whitebreast for the article “Dirk Whitebreast: A Modern Day American Indian Hero.” Whitebreast

Dirk’s 262-Mile Race List The North Face Endurance Challenge (Madison, WI; 9/17/11) Community First Fox Cities Marathon (Appleton, WI; 9/18/11) American Birkebeiner Trail Run (Hayward, WI; 9/24/11) The Quad Cities Marathon (Moline, IL; 9/25/11) Freedom's Run Marathon (RRCA State Championship Event; Shepherdstown, WV; 10/1/11) Milwaukee Lakefront Marathon (RRCA National Championship Event; Milwaukee, WI; 10/2/11) Prairie State Marathon (Libertyville, IL; 10/8/11) Bank of America Chicago Marathon (Chicago, IL; 10/9/11) Waddell & Reed Kansas City Marathon (Kansas City, MO; 10/15/11) IMT Des Moines Marathon (RRCA State Championship Event; Des Moines, IA; 10/16/11)

is quoted as saying, “People think I am an expert on suicide, but I’m not.

I am a suicide survivor. I was just living my life. Running was nothing more than an obsession with me. People who grew up with me know I turned my life around after Darcy died.”

Whitebreast has not taken a drink of alcohol since the day he found out his sister committed suicide. Today, Dirk serves as the secretary of the Sac & Fox Tribal Council and is in his 8th year of alcohol sobriety.

Even though Whitebreast does not attest to being an expert on suicide, he is working to share his message with American Indian youth around the country. He shares his experience of running marathons with Native youth, tribal leaders, and other organizations. Through his running, Dirk aims to first and foremost honor his sister, to promote healthy living in Indian Country, and set an example of commitment, motivation, hard work, and leadership for all Native American youth.

Dirk’s 262-mile challenge is a symbol of strength and endurance for Indian Country, and will create hope for Native youth while playing a part in preventing and raising awareness of the tragedy of youth suicide.

Compiled by Jean Knaack from Dirk’s Run coverage on the Center for Native American Youth at the Aspen Institute website and the Native News Network.

RRCA.org

W i n t e r 2 0 1 1 ClubRunning • 13

By Andy Clarke, www.bikeleague.org Almost exactly 20 years ago, the U.S. Congress passed legislation that has had a profound impact on the running world. In December 1991, President George H. W. Bush signed into law a bill that created thousands of miles of running paths and sidewalks in communities across the country—and the current Congress is threatening to put an end to it.

If you run on a trail along an old rail line, or on a greenway, or on a riverfront path built within the last 20 years, chances are good that the funding for those facilities came from something called the Transportation Enhancements (TE) Program. Hundreds of miles of soft-surface trails were built and a lot of trail maintenance equipment was purchased with the help of the Recreational Trails Program (RTP).

Perhaps your training route takes you on sidewalks around a local school, or maybe access to the school track you run on has been improved with crosswalks, short cuts, or better signing and marking. If any of that has appeared in the last 5 years, it’s probably courtesy of the Safe Routes to School (SRTS) funding program established in 2005.

In each case, funding from our federal transportation program— largely paid for by the 18.5 cents per gallon of federal fuel tax we all pay—is the ultimate source of these improvements. And while providing a great place for people to run wasn’t the primary motivation for these investments, it turns out that creating great, safe places for people to walk and bike is usually good news for runners, as well.

The reasons for investing in better conditions for walking and biking in our communities, and therefore for running as well, are even more compelling today than they were 20 years ago. Congestion, air pollution, greenhouse gas emissions, and dependence on foreign oil were big issues in 1991 and present even bigger challenges today. Back then, the obesity epidemic and lack of physical activity in our popula-

tion were barely on the public agenda; today they represent looming public health and financial catastrophes that we are struggling mightily to contain.

Despite this, there’s a very real chance that Congress will eliminate these popular and successful programs from the next transportation bill—the fuel tax and ways in which it’s spent have to be approved or authorized on a regular basis—unless people who care about these issues speak up and insist that they continue.

The stakes are high: In 2011, more than $750 million of funds were spent at the state and local levels on these nonmotorized transportation projects and programs. If that sounds like a lot of money, it is, and it has grown significantly over the past 20 years to reach this level. But it still only represents 1.5% of all federal transportation spending, despite the fact that 12% of all trips in the U.S. are made by foot or bike, and that 14% of traffic fatalities are cyclists or people on foot (mostly the latter).

Several serious attempts to eliminate these programs were launched in 2011, primarily spearheaded by Senators Tom Coburn (R–OK) and Rand Paul (R–KY), with strong support from House leaders John Boehner (R–OH) and Eric Cantor (R–VA). They’ve tried to abolish the programs through the appropriations process, as well as during negotiations to extend the current legislation while a new bill is written.

All these attacks have been rebuffed—so far—thanks to concerted action by bicycle and pedestrian groups working together under the banner of the America Bikes coalition. But we need your help and we need your voices! We need your help to overcome four big misconceptions about these critical funding programs that will inevitably be raised again in 2012—particularly as the March 31 deadline for action on the next transportation bill looms ever closer.

Bikeleague.org

1. How Much Money Is Really at Stake?

Opponents of the TE program have repeatedly claimed that “ten percent of highway funds have to be spent on bikepaths/sidewalks” despite the fact that the figure is actually around 1.5%. The TE program is 10% of one of the dozens of programs (the Surface Transportation Program) in the overall transportation bill; it is most definitely not 10% of the overall program!

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2. We Can’t Afford These Programs Yes, we need to cut the federal deficit and reduce spending, but none of the proposals to eliminate these programs would save a single penny of taxpayer dollars. Opponents want to divert the funding back to highway-only programs; their motivation is halt any of that money from being spent on bicycling and walking—it isn’t to cut spending in this instance.

RRCA.org

A GREAT RACE IN A GREAT PLACE

OCTOBER 13, 2012 HARTFORD • CT

w w w. i n g h a r t f o r d m a r a t h o n . c o m

TRAIIL FUNDS Continued In November, Sen. Paul introduced an amendment to redirect TE funds to bridge repair—despite the fact that state departments of transportation aren’t even spending the money they already get for bridge repair and in 2010 sent more than $500 million of bridge repair funds back to Washington, unspent.

or church trips, and such. We also believe that the safety of every person on our roadways is important, whether they are running, walking, riding a bike, or driving a vehicle.

Fortunately, up to now we have been able to rely on bipartisan support to keep these programs going. In the vote forced by Sen. Paul in November 2011, 60 senators voted to preserve the TE program—Republicans, Democrats, and Independents included. We have to keep that going.

Bikeleague.org

What Can You Do to Preserve Trails for Running?

If you want to enjoy the ability to run on safe, convenient, and comfortable trails, sidewalks, and roadway shoulders: •Connect with your local bicycle and/or walking advocacy group to learn how you can join their campaign to ensure funding for better conditions; •Learn more about these issues by visiting the the following websites: the America Bikes coalition (www.americabikes.org), the member groups of the coalition, and Transportation for America (www.t4america.org); •Consider sending a club representative to the National Bike Summit in Washington, D.C., just 8 days before the current transportation bill runs out; 3. Removing Mandates Sen. Coburn has argued that the TE and similar programs force states to spend these funds on bicycling and walking and that states should be given more freedom to spend their funds on state priorities. That sounds good until you realize that without the “dedicated” funding targeted at nonmotorized transportation, most state DOTs simply won’t spend a single dime on these activities. They have testified in Congress to this effect, and would quickly revert to pre-1991 spending levels on bicycling and walking, which were negligible in all but a handful of states. This approach and attitude fly in the face of strong public support for these activities, especially at the local level and among local elected officials.

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Bikeleague.org

4. Why Bother with Bicyclists and Pedestrians?

A handful of members of Congress don’t think bicycling and walking are serious issues or modes of travel; they think trips by foot and bike don’t really count, especially for “national” transportation programs. They want to spend all our transportation funds on highways because car trips are the only ones that matter—sort of like solving obesity by loosening your belt a notch or two.

We agree that car travel is important, but also recognize that one in eight trips and an even higher percentage of traffic crash victims are cyclists and pedestrians. Forty percent of all trips in the U.S. are 2 miles or less (yes, you read that right: 40%), and only 15% of all our trips are to get to and from work; the rest are social, recreational, errands, school

•Sign up for advocacy alerts at the League of American Bicyclists online advocacy center (www.bikeleague.org); •Contact your members of Congress to tell them you support dedicated funding for nonmotorized transportation, and that this is important to the running community, as well.

RRCA.org

asics.com

running releases more than just sweat. the gel-nimbus速 13 with extra cushioning.

RRCA Program Spotlight

RRCA National Marathon Championship Szczech, Druien Win Lakefront Marathon

By Dan Murphy (Reprinted with permission from the Milwaukee Journal Sentinel)

All photos Brightroom.com

There are always plenty of first-time marathon runners at the Lakefront Marathon, and this year two of them claimed gold medals.

Nick Szczech, a former cross country and track standout at Marquette University, made the most of his first marathon. The 22-year-old from Cudahy [Wisconsin] won the men’s race easily Sunday with a time of 2 hours, 22 minutes, 17 seconds.

The women’s race was won by Amber Druien of Woodstock, Illinois. Druien edged [out] Jacqui Aubert of Crystal Lake, Illinois, to win in 2:54:16.

“These were perfect conditions,” said Szczech. “I wanted to hit 2:19, but it’s my first marathon, so I set a goal between 2:19 and 2:25.

I was right in the middle of that.

“I feel really good, so I kind of wish I would have pushed it a little harder. That was more of a mental thing, so the next time I’ll know that the last six miles I can push it a little harder.”

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Szczech was well ahead of Ryan Meissen of Mukwonago [Wisconsin], who finished in 2:27:37. Marek Kotrly of Brookfield [Wisconsin] was third (2:35:23).

“I kind of kept visual contact [with Szczech] until about [the 10th or 11th mile] and I never saw him after that,” said Meissen, who won the Lakefront Marathon in 2009. “It was great out there. Unless there was a gale-force tailwind, it couldn’t be much better.”

An exhausted Druien crossed the finish line 31 seconds ahead of Aubert in her first marathon. Heather Crowe of Bensenville, Illinois, was third (2:56:57).

“I faded toward the end, but managed to keep the lead,” said Druien. “I was a middle-distance runner [at North Central College in Naperville, Illinois], so this is new territory. It was awesome. The course was awesome. The volunteers were great.”

Another notable finish was the “Jennipede,” 62 runners who ran the course tethered by a rope. The massive group completed the marathon in 6:20 to a rousing applause by the crowd at the finish line. The Guinness World Record achievement was a fundraising effort that collected more than $105,000 to help with the rehabilitation of Jenny Crain, the worldclass runner who was severely injured in 2007 after being struck by a car. Crain joined the group for the last 400 yards.

The race featured 3,050 runners from 38 states and five countries.

“I am absolutely thrilled with this race and by the day that the runners are having,” said race director Kristine Hinrichs. “We’re all volunteers, so we do it for the love. To stand here at the finish and see thousands [of

race finishers] have their marathon dreams come true is an amazing thing to see.”

RRCA National Marathon Champions

Overall: Nick Szczech (22, Cudahy, WI, 2:22:17) and Amber Druien (26, Woodstock, IL, 2:54:16) Masters: Kim Lasecki (44, DePere, WI, 2:41:53) and Mary Bolich (48, Plymouth, WI, 3:08:28) Grand Masters: Richard Dodd ( 52, Madison, WI, 3:03:50) and Cheryl Neumann (55, Milwaukee, WI, 3:28:20) Senior Grand Masters: John Jenk (63, Hales Corners, WI, 3:27:31.00) and Adele Pitt (60, Cudahy, WI, 4:19:39)

(L–R) Cheryl Neumann stays ahead of the 3:30 pace group to become the 2012 RRCA National Marathon Grand Master Female winner. Nick Szczech made the most of his first marathon by winning the men’s race to become the 2012 RRCA National Marathon Champion. 2012 RRCA National Marathon Master’s Champion Kim Laseck shares a smile on course. Amber Druien is on course to become 2012 RRCA National Marathon Champion.

RRCA Program Spotlight

A Running Experience Club Wins RRCA National Club Championship Named “Fastest Club in the Land” by runDisney Brightroom.com

On Sept. 4, A Running Experience Club won the 2011 RRCA National Club Championship at the Disneyland Half Marathon and earned the distinction of the Fastest Club in the Land.

The RRCA teamed up with runDisney to make the 2011 Disneyland Half Marathon the RRCA National Club Championship Challenge. The challenge is scored by taking the average time of all the team’s participants and comparing it to the

Nadine E. (r) celebrates with fellow club member following the Disneyland Half Marathon, the 2011 RRCA National Club Championship Challenge. other clubs. For the challenge, A Running Experience Club brought 20 club members to run in the Disneyland Half Marathon, and they posted an average finish time of 2:10:00.

“A Running Experience Club is happy to be designated as the Fastest Club in the Land, and the runners that represented our club are all excited to be included in this year’s challenge at the Disneyland Half,” said Nadine Echeverry.

A Running Experience Club, a nonprofit running club established in 1982 and based in Long Beach, California, has grown its membership to 450 runners. The club’s mission is to provide a variety of safe, fun, and friendly environments for runners and walkers of all ages and abilities to support their personal objectives and promote the benefits of a healthy lifestyle.

“We are a very unique, close-knit group with runners at every level,” said Echeverry.

In 2012, the Disneyland Half Marathon will again host the RRCA National Club Championship on Sept. 2. Registration will open in January 2012.

RRCA member clubs are encouraged to join the free runDisney Running Club. Through this program, RRCA member running clubs can obtain specially priced entry fees for their members to run in runDisney events, and the club will be eligible for specially priced amenities, park tickets, accommodations, and postrace party tickets. Clubs interested in competing in the 2012 RRCA National Club Championship will need to join the free runDisney Running Club to ensure proper scoring for the club championship event.

Learn more about A Running Experience Club at www.arec-lb.com

RRCA Certified Coaching Program In 1998, the RRCA Coaching Certification Program was launched by Roy Benson and then-RRCA president Carl Sniffen.

The goal of the RRCA Coaching Certification Program is to provide trained individuals to work as coaching professionals for the sport of distance running for all ages at all levels, from beginner to advanced runner. By offering a coaching education program, our primary objective is for trained coaches to work with groups and individuals to train intelligently for any distance event and to minimize the risk of injuries associated with distance running.

In 2000, Andy Palmer along with Jim Duguay took over leadership of the course, until the untimely death of Palmer in 2002. In 2003, Patti Finke took over and voluntarily chaired the program efforts from 2003 to 2011. Finke was instrumental in expanding the program with assistance from Mike Broderick and Janet Hamilton, who joined the program as instructors in 2008.

For 2012, the RRCA has hired Randy Accetta, Ph.D. as the director of coaching education to update and expand the RRCA Coaching Certification program. Janet Hamilton will continue to instruct RRCA coaching certification courses along with Dr. Accetta. The RRCA thanks Patti and her husband, Warren Finke, for their years of service to the program.

Accetta, a graduate of Wesleyan University (Connecticut), credits his fellow Wesleyan alumni for inspiring him. “Wesleyan has produced

20 • ClubRunning W i n t e r 2 0 1 1

some of the major leaders of running in Bill Rodgers, Jeff Galloway, and Amby Burfoot,” noted Accetta. “Those three have had such a positive influence on health and fitness in America, and I’m humbled the RRCA has given me this opportunity to help grow a marquee program for the organization and the running community.”

The RRCA coaching certification courses are scheduled almost every other weekend throughout the year at locations all over the country from Maine to California, from Washington to Florida. Members and supporters host the RRCA coaching certification courses with assistance from the RRCA national office. Each course consists of approximately 16 hours of class lecture and practical group exercises over 2 days. The program focuses on issues specific to road running and racing, including coaching fundamentals, scientific background, and the establishment of goals and training schedules to help athletes reach their running potential. There are currently more than 2,200 RRCA certified coaches across the U.S. and Canada. You can find an RRCA certified running coach on our website at www.rrca.org/find-a-coach Learn more about the RRCA Certified Coaching Program at www.rrca.org/programs/coaching-program-overview Anyone interested in becoming an RRCA Certified Coach should sign up for our email list at www.rrca.org/programs/coaching-certification to get announcements as new courses are scheduled.

RRCA.org

Mile 11: Slay Dragon

Walt Disney World Marathon Weekend 1/5–1/8/12 Presented by

Imagine a weekend of runs where every mile is filled with Disney fun.

Race through all four Theme Parks in the Walt Disney World® Marathon.

Enjoy the half marathon, Goofy’s Race and a Half Challenge, and the all new Marathon Relay.

Register at runDisney.com S&R-10-15969 © Disney

RRCA Program Spotlight

RRCA Awards $20,000 in Kids Run the Nation Grants We are pleased to announce that in November, the RRCA granted 28 youth running programs with Kids Run the Nation grants. These programs are conducted throughout the U.S. and collectively serve 30,000 youth. The grantees collectively received a total of $20,000 in grants, an increase over the $15,000 that was granted in 2010.

Since 2007, the RRCA has provided over $50,000 in small grants to deserving youth running programs around the country through the Kids Run the Nation Fund. The Kids Run the Nation Fund is designed to provide needed resources to launch and support youth running programs around the country to address the ongoing inactivity and obesity crisis facing today’s youth.

The Kids Run the Nation program is a gender-inclusive, multiweek, turnkey, youth running program designed to meet the physical activity goals outlined by the U.S. Department of Agriculture for children in kindergarten through 6th grade. The program can be modified to better serve older grades. Through this program, the RRCA’s vision is to help establish locally managed youth running programs in every grade school in America.

“The RRCA is very proud of the level of support from our donors to the Kids Run the Nation Fund,” said Jean Knaack, RRCA executive director. “This support has enabled the RRCA to invest more money

into local youth running programs each year.”

“We want to stress the importance of staying physically fit inside and outside of the school,” said Mindi Rice, physical education teacher at Townley Elementary School and director for grant recipient Townley Marathon Kids program.

“We want them to take what they learn within the school and this program home to their families to relay the importance of living a healthy lifestyle and staying physically fit.”

The 2011 recipients include:

Rutland County Vermont Kids Run the Nation, Rutland, VT • Kids Run the OC, Newport Beach, CA • Adams in Motion, Corvallis, OR • Laurel Running Thunder, Laurel, MT • Husky Hustle, Harland, ME • Dreamfar High School Marathon, Chesnut Hill, MA • Anacostia Kids Running Program, Washington, DC • Brambleton Kids Run the Nation, Brambleton, VA • Mustang Marathon Club, Allen, TX • Manhattan Cross Country Club, Manhattan, KS • San Jose Run Club; Kids Run the School, Pomona, CA • Fremont Flash Youth Running Program, Freemont, OH • Allentown Elementary Running Club, Semmes, AL • Townley Marathon Kids, Irving, TX • JUST RUN, Carmel, CA • JYS Mud Runners, Juneau, AK • Tidewater Striders New Energy, Virginia Beach, VA • Starting Block Striders, Springfield, MO • Atkinson Running Club, Portland, OR • Flying Eagles Running Club, Dallas, TX • Plateau Kids Running, Enumclaw, WA • Florida Striders Children’s Running Program, Orange Park, FL • White Bear Area YMCA Teen Running Club, White Bear Lake, MN • Thomson-McDuffie Middle School Runner’s Club, Thomson, GA • Run For Your Life Kids After School Run Club, Fort Collins, CO • Northwest Broward Road Runners Youth Running Program, Coral Springs, FL • Auburn Opelika Running and Track Association Children’s Half Marathon, Auburn, AL

RRCA Announces 2012 Championship Event Series

The RRCA championship is one of the oldest distance running traditions in the U.S., dating back to 1958 when the RRCA awarded its first championship designation.

The goal of the RRCA Championship Event Series is to shine a spotlight on well-run events and to promote the sport of running by recognizing the top-performing runners in the Open, Masters (40+), Grand Masters (50+), and Senior Grand Masters (60+) categories for both men and women as RRCA champions. In 2011, the RRCA Championship Event Series included 170 races at the state, regional, and national levels that attracted over 265,000 runners nationwide, making it the largest grassroots-organized, running event series in the U.S. RRCA national and regional championship events receive sponsorship support from Gatorade, Sports Authority, FuelBelt, Ashworth Awards, and Coolmax. The complete event listing can be found at www.RRCA.org/programs/rrca-championship-series 2012 NATIONAL CHAMPIONSHIP SERIES RRCA National Half Marathon Championship Germantown Half Marathon Germantown, TN – March 18, 2012 www.germantownhalfmarathon.com RRCA National 10 Mile Championship Presidio 10 San Francisco, CA – April 15, 2012 www.presidio10.com RRCA National 10K Championship 13th Annual Inside Out Sports Classic ½ Marathon and 10K Cary, NC – May 20, 2012 www.ncoradrunners.org/ioclassic/ index.html RRCA National 5K Championship Woodstock 5K Anniston, AL – Aug. 4, 2012 www.annistonrunners.com/woodstock5k RRCA National Club Championship Challenge Disneyland Half Marathon Anaheim, CA – Sept. 2, 2012 www.espnwwos.disney.go.com/events/ rundisney/disneyland-half-marathon

Presidio 10 San Francisco, CA – April 15, 2012

R3 Labor Day Run Montgomery, AL – Sept. 3, 2012

Kaiser Permanente Pike’s Peek 10K Rockville, MD – April 29, 2012

Fort4Fitness Fort Wayne, IN – Sept. 29, 2012

Ice Age Trail 50 La Grange, WI – May 12, 2012

Freedom’s Run Shepherdstown, WV – Oct. 6, 2012

Bel Air Town Run Bel Air, MD – June 3, 2012

Rock/Creek Stump Jump 50K Chattanooga, TN – Oct. 6, 2012

Heart and Sole Run Billings, MT – June 16, 2012

Milwaukee Lakefront Marathon Milwaukee, WI – Oct. 7, 2012

Kalamazoo Klassic 10K Kalamazoo, MI – June 16, 2012

Houston Half Marathon & Relay Houston, TX – Oct. 28, 2012

Mid-Winter 10 Mile Classic Cape Elizabeth, ME – Feb. 5, 2012

6th Great Cranberry Island 50K Great Cranberry Island, ME July 21, 2012

Run for the Water 10-Miler Austin, TX – Oct. 28, 2012

Kaiser Permanente San Francisco Half Marathon San Francisco, CA – Feb. 5, 2012

PigeonForge.com Midnight 8K Pigeon Forge, TN – Aug. 4, 2012

RRCA National Marathon Championship ING Hartford Marathon Hartford, CT – Oct. 13, 2012 www.inghartfordmarathon.com RRCA National Ultra Championship Oil Creek 100 Titusville, PA – Oct. 13, 2012 www.oilcreek100.org

2012 RRCA REGIONAL CHAMPIONSHIP EVENTS

Napa Valley Marathon Napa, CA – March 4, 2012 Publix Georgia Marathon Atlanta, GA – Mar. 18, 2012

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Cajun Cup 10K Lafayette, LA – Nov. 10, 2012

News and Sentinel Half Marathon Parkersburg, WV – Aug. 18, 2012

Miracle on Kansas Avenue Rescue Run Topeka, KS – Nov. 24, 2012

Bulldog 50 Ultra Run Calabasas, CA – Aug. 25, 2012

Aurora Sports Park XC Aurora, CO – Dec. 8, 2012

RRCA.org

RRCA Program Spotlight

Ten Reasons to Attend the 54th Annual 2012 RRCA Convention in Memphis 1. The Memphis Runners Track Club and the RRCA really want you to join us for the 54th Annual RRCA National Convention in Memphis, Tennessee, March 15–18, 2012.

Since 1958, the RRCA has gathered in cities around the country for the annual RRCA National Convention. The convention is a great opportunity for running club leaders, race directors, fitness professionals, running industry professionals, and runners to come together to share information, best practices, and contribute to the national mission of the RRCA. Hundreds of runners, club leaders, event directors, and corporate supporters attend the RRCA convention.

Clubs are encouraged to reward their key volunteers with a trip to the RRCA convention. Register today for the most cost-effective and affordable running industry meeting at www.RRCAConvention.org Memphis

BigStockphoto.com

10. The music. Known as the “Home of the Blues & Birthplace of Rock ‘n’ Roll”(not to mention gospel, jazz, R&B, rap, and soul), Memphis is mentioned in more than 400 songs, according to Billboard Magazine.

9. The food. Friday night, March 16, we’ll embark on a culinary and musical adventure, including dinner at the world-famous Rendezvous, where you’ll enjoy southern down-home appetizers, a dinner buffet that includes ribs, shoulder, and chicken breasts, beans, slaw, and bread, and unlimited soft drinks, tea, and pitchers of beer for 2 hours.

8. The Germantown Half Marathon (the RRCA National Championship) and the Mayor’s Cup 5K. 7. At 7,000 acres, Memphis has one of the top urban park systems in the nation. We’re the 18th largest city in the U.S., and we have the fifth largest running club in the U.S. We’re just crazy about running in Memphis.

6. The Piggly Wiggly, the world’s first self-service grocery store, opened here in 1916. (And we know you’re just dyin’ to to say “Piggly Wiggly.”)

5. Named for its Egyptian sister, we have a pyramid—really!

4. Education sessions will share best practices in managing running clubs, events, and coaching runners. Learn about risk management in events, working with beginning and older runners, using social media to promote your organization, and much more.

3. ELVIS! 2. Inspiring keynote speakers including Olympian Dave Wottle and author Christopher McDougall. Wottle’s dramatic run earned him an upset victory in the 800 meters and established him as one of the stars of the 1972 Olympic Games. McDougall is an author and journalist best known for his 2009 bestselling book, Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.

2011 RUN@WORK Day Was a Success!

Companies, organizations, and communities across the country participated in RUN@WORK Day to encourage adults to get 30 minutes of exercise each day, in accordance with the Physical Activity Guidelines for Americans. Here are some highlights of the sixth annual event: @The RRCA National Office and Board of Directors The RRCA board of directors and national office staff met in Arlington, Virginia for a full-day board meeting. Following the meeting, the board and staff got together to complete a 30-minute run/walk from Crystal City, past Reagan National Airport. The group stopped briefly to watch a plane take off directly above the group before returning to the hotel. @Salem, Massachusetts (an RRCA Runner Friendly Community) On a beautiful, crisp fall day, many employers in Salem and the North Shore allowed their employees to participate in the event. Over 80 runners started at noon and ran the 5K loop from the Salem Common around the Willows and back. The community also celebrated Salem being designated nationally as a Runner Friendly Community.

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@Missoula, Montana (an RRCA Runner Friendly Community) Run Wild Missoula partnered with Community Medical Center, St. Patrick Hospital, the City of Missoula, the U.S. Forest Service, the University of Montana, Ecology Project International, Rocky Mountain Elk Foundation, and Adventure Life to offer the community eight organized runs/walks. @Austin Peay State University, Clarksville, Tennessee 81 participants ran or walked a 1-mile route around APSU main campus.

Participants were encouraged to run/jog/walk the route for 30 minutes.

The organizers provided a prize drawing and gave away t-shirts, resistance bands, backpacks, etc. The Math Department got involved and did a statistical study. Approximately 35 APSU students ran the route and at the end logged their time, age, weight, and height into an online database to get statistics.

SAVE THE DATE: SEPT. 21, 2012 On Sept. 21, 2012, the Road Runners Club of America will promote the 7th Annual RUN@WORK Day nationwide. Company-based wellness programs, human resources departments, running clubs, running events, running shoe stores, and individuals nationwide are encouraged to plan fun runs and walks around the country with their employers. To help you plan your RUN@WORK Day event, the RRCA created the RUN@WORK Day Planning Kit and Fact Sheet that you can find on our website at www.rrca.org/programs/run-at-work-day

RRCA.org

kswiss.com/blades

BLADES TECHNOLOGY RUNS WITH YOU It’s all you need for the perfect run. With progressive cushioning it’s smooth at a jog, yet explosive and spring-like when you shift into high gear. Mirinda tears it up in the Kwicky Blade-Light.™

YOUTH RUNNING SHOES

REVIEWS

Winter 2011

by Cregg Weinmann

The national focus on childhood obesity has prompted a grassroots response by parents, coaches, and educators to start where kids are physically and gradually reverse the trend. Many of the athletic shoe companies—at least eight—are supporting these efforts by broadening their offerings of technical footwear products to equip kids who are adopting new exercise habits. Certainly, the shoemakers benefit from the sales of these additional footwear styles, but the products do promote a healthy activity while reducing or preventing injury during running. Here we give a look across the board at running shoes for kids to train in.

adidas Supernova Glide 3

ASICS Kayano 17 GS

The Supernova Glide is the workhorse of the neutral running shoe line from adidas. Its strengths are great cushioning and fit, both in the adult and child versions. The uppers resemble each other with open mesh and synthetic overlays; the ankle collar bears the strongest resemblance. In the child’s version, some of the midsole materials have been substituted to reduce cost. The midsole is a generous slab of EVA, but the adiPrene crashpad has been pared back and the forefoot lacks the extra insert of adiPrene+. The outersole is much the same, but relies on full-length carbon rubber for durability, providing much the same ride as the adult version but scaled for the needs of children, i.e., durability and more flexibility.

The Kayano is the latest of the quality ASICS shoes to be made available for children. The adult version features great cushioning, fit, and stability, and those attributes are mirrored in the kid’s shoe. The uppers are similar— open mesh and asymmetrical lacing—but the youth version scales down the size of the stretchy Bio-Morphic Fit panels on either side of the eyestay. The midsole has the same healthy chunk of Gel cushioning and the stable contouring that the Kayano is known for, which is great for high-mileage training.

$70 ($110 Adult) Recommended for: medium- to high-arched feel with neutral biomechanics Shape: semi-curved Construction: Strobel slip-lasted, EVA Strobel board Sizes: children 10.5–13.5; youth 1–6 (M width)

$90 ($140 Adult) Recommended for: medium- to high-arched feel with mild to moderate overpronation Shape: semi-curved Construction: Strobel slip-lasted, Solyte Strobel board (heel) Sizes: youth 1–7 (M width)

Brooks Kid’s Ghost

New Balance 860

With its balance between high-mileage cushioning and responsiveness, the Ghost has become one of Brooks’ best neutral shoes. The upper of the Kid’s Ghost is a bit tougher than the open mesh of the adult version: closed mesh with supportive overlays. The midsole features the same Hydroflow cushioning, but the foam has fewer pieces and so is a bit less responsive; however, because of the reduced forces exerted by children’s lighter weight, there’s no compromise in performance. The outersole is the typical carbon rubber, including the support in the shank, which is perfectly serviceable. The result is a shoe that works well for kids, thanks to its similarity to the adult version.

The 860 has been one of the bestperforming stability shoes in the New Balance running shoe line. The KJ860 for children features the same open mesh upper (for its breathability and comfortable fit), with a few materials substitutions to improve durability. The midsole employs the same shaping and geometry as the adult version for stability and cushioning, but features a two-density midsole without the rubbery N-ERGY inserts, which would be little used by the much lighter child-sized runners. The outersole uses a more durable rubber compound over much of the sole, with fewer flex grooves and some extra stitching in the toe cap to extend the life of the shoe. Overall, the performance has been replicated for younger runners to enjoy.

$65 ($100 Adult) Recommended for: medium- to high-arched feel with neutral biomechanics Shape: semi-curved Construction: Strobel slip-lasted Sizes: children 10.5–13.5; youth 1–7 (D width)

$60 ($100 Adult) Recommended for: medium- to high-arched feel with mild to moderate overpronation Shape: semi-curved Construction: Strobel slip-lasted Sizes: children 10.5–13.5; youth 1–7 (M, W widths)

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RRCA.org

Every princess has her story.

Yours may or may not involve kissing frogs.

Disney’s Princess Half Marathon Weekend Feb. 24–26, 2012 Like a Disney Princess, you have that inner voice urging you to chase after your dreams. So imagine a 13.1 mile run through the Walt Disney World Theme Parks where you’re part of the magic. Once upon a time? For you, it’s right now. ®

Register at runDisney.com | Keep up with us on S&R-10-18869 © Disney

YOUTH RUNNING SHOES

REVIEWS

Winter 2011 continued Nike LunarGlide+ 3

The overall success of the LunarGlide franchise, both in sales and performance, has made it among Nike’s most broadly available products: from toddler’s 2C to men’s size 15. The adult version features a well-cushioned and stable ride, and the children’s version has been adapted to provide the same. The uppers are the same—closed mesh with synthetic suede overlays and a supportive thermoplastic heel clip that improves the heel fit and support—except where adapted to the smallest sizes. The midsole is the same Dynamic Support throughout the size range: Lunarlon foam in a Phylite foam carrier that’s shaped for stability and lasting cushioning. $55 Child/$82 Youth ($100 Adult) Recommended for: medium- to high-arched feel with neutral biomechanics to moderate overpronation Shape: semi-curved Construction: Strobel slip-lasted Sizes: children 10.5–13.5; youth 1–6.5 (M width)

Puma Cell Ikonis Jr. The Ikonis doesn’t align directly to a Puma shoe for adults that’s sold in the U.S., but it’s strongly connected to the Complete running line. The upper will look familiar to those acquainted with other Puma running shoes, like the Complete Velosis. The upper is open airmesh supported by synthetic overlays at heel, toe, and eyestay, with additional support from the Puma form-stripe. The midsole is a generous slab of EVA cushioning—simple, but effective. The outersole is fulllength carbon rubber, proven for its durability. The performance is a consistent blend of reliable durability and cushioning, which is particularly useful for active children. $45 Recommended for: medium- to high-arched feel with neutral biomechanics Shape: semi-curved Construction: Strobel slip-lasted Sizes: children 11–13; youth 1–7 (M width)

Reebok Zig Sonic

Saucony Kinvara 2

The Zig technology has been an effective cushioning technology for Reebok, and has worked well for sizes all the way from a toddler 4 to a men’s 15. Both the adults’ and children’s versions feature cushioning and fit, a testament to Reebok’s experience making shoes. The uppers are as close to the same as possible: closed mesh, vented through the saddle with minimal overlays and a smooth interior. The midsole is the same corrugated ribbon of EVA that provides its well-cushioned ride, with small patches of carbon rubber in the high-wear areas of the outersole to keep the weight down where possible.

The Kinvara 2 opens the door to minimalism for children in the same way it was brought to its adult line: by offering cushioning and a great fit without anything extra. The upper is stripped down without giving up the touches of comfort where needed.

The airmesh and minimal overlays make these shoes light and all the better for running fast.

The midsole is responsive and durable ProGrid Lite EVA, proven for its great cushioning, with a slight drop from heel to forefoot of only 4 millimeters. The outersole is arranged in triangle-shaped lugs for traction with carbon rubber only in the high-wear areas to keep the weight down. The combination of light weight, excellent cushioning, and responsiveness earned the Kinvara 2 honors as our Best Youth Running Shoe.

$75 ($100 Adult) Recommended for: medium- to high-arched feel with neutral biomechanics Shape: semi-curved Construction: Strobel slip-lasted, EVA Strobel board Sizes: children 4–13.5; youth 1–7 (M width)

$55 ($90 Adult) Recommended for: medium- to high-arched feel with neutral biomechanics Shape: semi-curved Construction: Strobel slip-lasted Sizes: children 10.5–13; youth 1–7 (M width)

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at shuz2run@lightspeed.net.

Copyright © 2011 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

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RRCA.org

THIS IS BIG.

The all new Guide 5 is designed with an 8mm heel-to-toe offset, putting runners in a more balanced and powerful position without reducing cushioning or stability.

Š2011 Saucony, Inc.

8mm.

Training Tips

Using Coaching Psychology to Help School-Aged Athletes Become More Confident and Positive Thinkers

By John Corvin, PhD, RRCA Certified Coach I have learned as a distance running coach that there’s limited time to work with individual athletes. It’s challenging to balance the physical training needs of very different athletes, and even more challenging to work on teaching and refining their mental approach to the sport. However, I would be remiss not to address this as a coach, but especially as a coach who is also a clinical psychologist. I’ve developed an approach to training the mental aspects of my runners’ approach, formally and informally assessing their strengths and weaknesses, and helping them learn some specific game-day strategies to maximize their performance.

As we start each season base-building and developing their conditioning, I take informal inventory of the individuals I coach, and try to get to know them personally. Who are the extroverts and natural leaders? Who’s more reticent and anxious? I also try to identify each athlete’s strengths, as well as areas they need to work on.

Arthur Lydiard in Running to the Top (1995) says in regard to physical training: “No two athletes are exactly the same; they have different strengths and weaknesses … coaches can evaluate those differences and then set out a program that will strengthen the good points and eliminate the weaknesses” (p. 39). I try to apply this notion to their mental training as well, and come up with a short list of specific steps each athlete can follow, customized for them, based on my evaluation of their strengths and weaknesses, sometimes using a more formal assessment but also by listening to their questions and concerns.

As the season progresses and we start to compete, I can see who has well-developed pre-meet and day-of-meet routines, and who needs assistance refining these. This includes some physical aspects of preparation (i.e., hydration, nutrition, sleep) as well as mental aspects (i.e., relaxation, focusing on the game plan).

My approach to the mental aspects of peak performance is based on applying the many ideas developed by sports psychologists. It’s difficult to take many years of research and practice in sports psychology and apply it in a short and busy season, but what it boils down to is trying to make my athletes confident and positive thinkers.

The areas I try to assess include commitment and goals, emotional regulation, and positive thinking and confidence. The Mental Skills Assessment developed by Jack Lesyk, Ph.D., a sports psychologist and consultant and founder of the Ohio Center for Sports Psychology, helps me identify their reasons for participating in track and get a baseline of their mental strengths.

Another sports psychologist and consultant, Lauren Fogelman, has noted seven qualities of successful athletes. Of those seven, I stress two in

particular: “No Excuses”—she cites that full commitment is necessary to be the best, and tries to teach how to view obstacles as challenges to overcome instead of problems; and “Tough Mindedness”—Tough-minded athletes acknowledge the discomfort, but don’t let it stop them. Taking risks and pushing through their comfort zone is part of the champion mindset, she says.

Holliday et al. (2008) cite the benefits of developing “race specific selftalk cues” in high school cross country runners. I agree: Through self-talk and emotional regulation, athletes can achieve good focus and know how to resist distractions, and regain their focus when concentration is lost during competition. I have athletes practice pre-performance routines (day before and day of race), self-talk (one or two positive things to repeat before and during race), and visualization (seeing themselves running strong, maintaining form, and staying with and passing opponents). What works best varies from one runner to the next, and each one uses what works best for them.

Two of my former runners kindly shared their perspectives. Jackie, a mile/800m/relay runner, regular time league all-star, and state tournament qualifier, recalls often saying things to herself during the race such as “pain is temporary, pride is forever.” She disregards pain by “instead concentrating on myself and on my form. This would help me remind myself to swing my arms, breathe, and take short, quick steps. I also loved when coaches would say to me right before a race, ‘All the hard work is already done during practice. You can do it: Just execute and have fun.’ ” Jen, a 2-mile/mile runner, said, “I’ve always been told that a positive mentality is so important. It was always nerve-wracking to stand on the starting line … or even thinking about the race beforehand. I was always asked, ‘So what’s the plan?’ Although I never really had an answer besides ‘Do my best,’ that question definitely got me thinking. I knew it was my time to show what I had been working for. I have learned how to become mentally prepared and view races in a positive light.”

It’s my hope that the skills my athletes acquire through distance running apply to other areas of their life and help them to develop as individuals. Jen told me that “I can easily say that I will run for the rest of my life, and I will carry the experiences and memories that I have shared with my coaches and teammates forever.”

It doesn’t get any better than that. Hopefully, all my athletes, not only these two, can develop personal strength and character through their running that will help them in all challenges they face in life.

A licensed psychologist, John Corvin has been practicing in Massachusetts for over 20 years. He’s an RRCA certified coach and member of the Somerville Road Runners. He’s the assistant track coach at Burlington High School and head cross country coach at Marshall Simonds Middle School.

References Fogelman, Lauren. (2011). www.expertssportsperformance.com Holliday et al. (2008). Building the better mental training mousetrap: Is periodization a more systematic approach to promoting performance excellence? Journal of Applied Sports Psychology, 20: 199–218.

Lesyk, John J. (1998, September 27). The nine mental skills of successful athletes: A holistic model for assessing and teaching mental skills to athletes. Presented at the Annual Conference of the Association for the Advancement of Applied Sport Psychology, Hyannis, MA.

Istockphoto.com

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Lydiard, Arthur. (1998). Running to the Top (2nd ed.). Aachen, Germany: Meyer and Meyer Sport.

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