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Introducing miSOUL Tech interchangeable sole system for customized performance. TM

Run One - miSOUL Tech

Select the miSOUL Tech Cushion 1.0 insert with superior EVA chassis for arch support and Si-18 gel in the forefoot and heel for cushioning and shock absorption to get you through another long run.

Or slip in the miSOUL Tech Light 1.0 insert with Superfoam™ cushioning in the forefoot and heel for innovative high-energy return and a spring propulsion plate for extra push off on race day.

See miSOUL Tech in action at KSWISS.COM

3X Ironman Champion CHRIS LIETO

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

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

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

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

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

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

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

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

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

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

AT&F 2009 SUMMER XC TRAINING PROGRAM • iii

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Late Spring Shoes

by Cregg Weinmann

ew and updated running shoes are released at different times throughout the calendar year. For this review, we took a look at the shoes rolled out in the second quarter of 2009 and present here our takes on six updated shoes and two new shoes from a mixture of established companies and some new ones that are challenging the status quo.

Mizuno Wave Nirvana 5 $140

Saucony ProGrid Hurricane 11 $140

The fifth version of Mizuno’s flagship motion stabilizing shoe uses its best technologies to provide stable cushioning with a superior fit. The upper uses a new, more uniform airmesh throughout, and adds midfoot/rearfoot support while the overlays of the forefoot have been rearranged slightly to allow improved flexibility. The midsole features a redesigned wave plate that provides more medial stability and a bit more cushion thanks to a reshaped lateral VS-1 insert. The outersole now has deeper and wider flex grooves to improve flexibility, especially in the women’s version. Overall, the Nirvana offers support, comfort, and added stability for runners with hard-to-manage foot motion.

Ten previous versions of the Hurricane have attracted a sizable following, and development has successfully walked a tightrope of maintaining fit and function while edging the model forward. The upper has settled into a cool, open mesh with the proven medial Archlock design adding support and enhancing the fit. The midsole is responsive SRC, with a traditional second density medial sidewall effectively curbing overpronation. The outersole is effective XT-900 in the heel with blown rubber in the forefoot. Saucony delivers what Hurricane users have come to expect: fit, ride, and durable stability.

“Fit well in the toe box; heel fits nicely. Lots of nice heel cushion. Didn’t feel like I needed to break the shoe in much for a comfortable run” and “The ride was exceptional. Felt very stable and sure both on pavement and running in the hills. They are on the heavy side, but were comfortable right out of the box and they have good stability and cushioning.” MOTION STABILIZING Update Sizes: men 7–13,14,15; women 6–11 Weight: 15.5 oz. (men’s 11); 13.2 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted For: low- to medium–high-arched feet with moderate overpronation

Brooks Defyance 2

$100

The Defyance 2 stays true to it’s original mission: a neutral version of the popular Adrenaline GTS. The midsole—built on Brooks’ Universal Platform, which works well for a wide swath of runners—has proven itself with effective cushioning and is now made of BioMoGo instead of the original MoGo. The upper uses a nearly identical mesh, though the lining has a plusher feel to it, and the overlays, while visually different, function in virtually the same manner. The outersole is also maintained: minor reshaping of the lugs and some closing of the lateral pods have made little detectable difference in the ride. In the Defyance 2, Brooks offers a versatile, neutral shoe for high-mileage runners. “In my opinion, there isn’t much that needs improvement on this series of shoes. An all-around great training shoe” and “Very good fit. Wore them without any soreness, blisters, or hotspots. I like the feel of the shoe; it was comfortable. Great training shoe: durable, not too heavy, good support, and a soft feel.” NEUTRAL UPDATE Sizes: men 7.5–13,14,15 (B,D,EE widths); women 5–12 (AA,B,D widths) Weight: 12.7 oz. (men’s 11); 10.6 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, S257 Strobel board For: medium- to high-arched feet with neutral biomechanics

“Right from the very beginning, what stood out most was the level of cushion. Even after long days of being on my feet and going for a run, the shoe was completely comfortable and made the run pleasant. Noticed a little more arch support than I am used to, but this did not seem to affect the shoe negatively. I experienced no bunion pain at all with this shoe. I had no hot spots, blisters, or any other problems.” MOTION STABILIZING Update Sizes: men 7–13,14,15; women 5–12 Weight: 13.0 oz. (men’s 11); 10.9 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, HRC Strobel board For: low- to medium–high-arched feet with moderate overpronation

Ecco BIOM A $220 Ecco departs from its earlier running shoes to take advantage of its manufacturing strengths. The BIOM A uses a direct-inject polyurethane midsole that adheres to the upper while still wet, a technique that isn’t possible with EVA. The upper is available in either a synthetic textile or the more intriguing yak leather (shown). The flexibility and fit of the leather upper is surprising: it breathes to keep the foot comfortable and even sheds water effectively. The shoe’s low profile requires a little physical adjustment, as does the level of cushioning. The shoe comes with 2 insoles (PU and EVA with PU inserts), but it’s designed to transfer much of the cushioning action to the muscles and connective tissue of the runner’s legs and feet. The flexible TPU outersole adds to the durability, and encourages the natural motion the shoe is designed for. “Felt very snug, almost felt like a racing flat or a road race shoe. The first time I wore them, I absolutely hated them; however, after several runs I’ve grown to like them and the fit and feel a bit more. The shoe has very minimal cushion and support and takes a while to get used to. So far, they’ve held up fairly well and haven’t had any problems with the durability.” NEUTRAL New Sizes: men 6–11.5 Weight: 11.3 oz. (men’s 11) Shape: semi-curved Construction: Strobel slip-lasted, direct-injected midsole For: medium- to high-arched feet with neutral biomechanics

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Late Spring Shoes Nike Vomero + 4

$130

Round 4 of the Vomero concentrates on dialing in all aspects of the Bowerman line’s flagship shoe. The upper continues with a similar open airmesh, the rubbery TPU saddle has been reoriented to provide better linear support, the heel counter is now a bit higher for better security, and the overlays in the “bunion window” have been expanded to improve the fit and performance. The midsole and outersole are virtually untouched, continuing to offer the smooth, well-cushioned ride for which the Vomero is known. The bottom line? Neutral runners looking for a plush ride will find excellent fit, great cushioning, and performance in the Vomero + 4. “Very comfortable fit; good toe box room for a Nike shoe. The cushioning has a springy feel almost as if [it’s] propelling you along. Have hit a bit over 100 miles and no significant wear on the shoe at all. Comfortable, cushioned, but didn’t seem to breathe that well ... [on] long runs foot [got] pretty sweaty; overall definitely worth the price.” NEUTRAL UPDATE Sizes: men 6–13,14,15; women 5–12 Weight: 12.9 oz. (men’s 11); 10.8 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, EVA Strobel board For: medium- to high-arched feet with neutral biomechanics

New Balance 904

$110

Technically an update to the 903, the changes we found in the 904 reflect a pretty major overhaul rather than the minor tweaks we saw between the 902 and 903. The upper retains the N-lock lacing system, a saddle has been added for more security, HF-welds have replaced many of the overlays, and open airmesh replaces the closed floret design mesh of the 903. The midsole is composed of ActEVA Lite with a larger crashpad of Abzorb and the Stability Web has been buried in the midfoot placing the support closer to the foot. The TS2 medial sidewall has been nudged slightly forward for a better transition through the footstrike. The outersole has more rubber on the medial side— blown rubber in the rearfoot and carbon rubber at the toe—improving cushioning in the former and durability in the latter. The net result is a light, stable shoe for faster running. “The fit was good overall, but best through the midfoot and arch. The shoe has an excellent amount of cushion for being so lightweight. It had a bouncy feel to it when I ran. Running on sidewalks or asphalt the shoe was extremely stable, on unstable or dirt surfaces the shoe is a little less secure, I could [detect] differences in the surfaces right through the bottom of the shoe.” PERFORMANCE UPDATE Sizes: men 7–13,14,15 (D, 2E widths); women 5–11,12 (B,D widths) Weight: 10.6 oz. (men’s 11); 8.4 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, EVA Strobel board For: low- to medium-arched feet with neutral biomechanics

(continued)

END OTG

$90

The OTG is the stable half of a set of fraternal twins that offer performance for those who require stability and those who prefer their shoes neutral (the YMMV). Using END’s minimalist design ethos makes the OTG lightweight, sleek, and efficient. The upper has overlays only at the toe and heel making for an open, bunion-friendly forefoot, and employs two types of double-layered airmesh, the medial side with a little less give, for added stability. The midsole features tall sidewalls for support, a medial second density for stability, a generous lateral crashpad for a well cushioned touch-down, and great flexibilty in the forefoot. The outersole is durable carbon rubber which offers versatile traction while allowing a good feel for the road. “Very comfortable shoe that’s a pleasure to run in. Very roomy in the forefoot and feels light. The cushioning feels pretty good. Absorbs shock well and stabilization is quite effective. The close fit in the midfoot helps give a secure feel.” PERFORMANCE NEW Sizes: men 7–12,13,14 Weight: 12.6 oz. (men’s 11) Shape: semi-curved Construction: Strobel slip-lasted For: medium- to high-arched feet with mild to moderate overpronation

Newton Motion All-Weather Trainer $175 Newton’s Boulder, Colorado home receives its share of winter weather, highlighting the need for an allweather shoe. The Motion All-Weather Trainer adapts the effective, stabilizing model to temperature extremes. The upper is a closed mesh, making it warmer in the cold, without making it too hot in warmer conditions. The midsole now has a second density on the lateral side to go with the one on the medial side, providing better stability and durability. This is the only Newton shoe that’s combination Strobel lasted for a still more stable base. The outersole is unchanged: carbon rubber in the heel and blown rubber up front with four actuator lugs providing Newton’s unique midfoot/forefoot ride. The overall effect is a plush, quality shoe for faster and more efficient running. “Excellent fit, no hot spots. The cushion doesn’t seem to be a focus of these shoes. That said, the cushion seems adequate for training, and getting you on your toes seems to propel you, so may not need as much cushion. Very light. Wonderful in this regard. They’re different, and enjoyably so.” PERFORMANCE NEW Sizes: men 6–13,14,15; women 5–11 Weight: 10.7 oz. (men’s 11); 8.7 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, EVA Strobel board For: medium- to high-arched feet with neutral biomechanics to very mild overpronation

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at shuz2run@lightspeed.net. Copyright © 2009 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

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