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September/October 2011 Volume 10, Number 4 $2.95
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2011 Fall Shoe Review
Value of Cross Country
New Town Triathlon www.morunandtri.com
Hospital Hill Run Photos by Brightroom
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TABLE OF CONTENTS Volume 10 Number 4 September/October 2011
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MO’ Cowbell Half Marathon Set for Oct. 2 Off the Wire...
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GO! St. Louis Halloween 10K Continues to Expand Off the Wire...
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Value of Cross Country By Darren De Reuck
Group Editor Christine Johnson christinej.ssm@gmail.com Founding Editor Gina Sokolich ginasok3@charter.net Managing Editor D. M. Strauss morunner@earthlink.net Group Publisher Larry Eder, Shooting Star Media, Inc. P.O. Box 67, Fort Atkinson, WI 53538 larry@runningnetwork.com 608.239.3785 Fax: 920.563.7298 Advertising Shooting Star Media, Inc. SSMadvert@gmail.com 608.239.3785 Design Richele Collins RicheleCollins1@verizon.net
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Publisher’s Note By Larry Eder
St. Louis Forest Park: A Local and National Running Resource By Mike Meehan
Reaching the Next Level By Mike Meehan
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New Town Triathlon By Douglas Thomas Wallace
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St. Louis Runners Get Course Preview for Inaugural Rock ‘n’ Roll Marathon Off the Wire...
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Calendar
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Hospital Hill Run
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Race Results
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2011 Fall Shoe Review By Cregg Weinmann
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The Athlete’s Kitchen By Nancy Clark, MS, RD, CSSD
Copyeditor Marg Sumner Red Ink Editorial Services MargSumner@aol.com Contributors Larry Eder, Whitney Dreier, Mike Meehan, Douglas Thomas Wallace, Darren De Reuck, Cregg Weinmann, Nancy Clark, FinisherPix, Jarrett Pon, Duane Clawson, Russ Niemi, Brightroom Photography, Shaun Ditty Photography Special Projects Adam Johnson Eder Pre-Press / Printing W. D. Hoard & Sons Company Fort Atkinson, WI Missouri Runner and Triathlete is produced and published by Shooting Star Media, Inc., P.O. Box 67, Fort Atkinson, WI 53538. Publisher assumes no liability for matter printed. Publisher assumes no responsibility or liability for content of paid advertising and reserves the right to reject paid advertising. Opinions expressed are those of the authors and not necessarily those of the Publisher. Copyright ©2011 by Shooting Star Media, Inc. All Rights Reserved. No part of this publication may be reproduced in any form without the written permission of the Publisher. www.morunandtri.com
Get your subscription to Missouri Runner and Triathlete. Complete the form belowand send with $12 for a one-year subscription or $19 for a two-year subscription (save $5) to: Subscriptions, P.O. Box 67 Fort Atkinson, WI 53538-0067 Name _________________________________________________________________________________________ Address ________________________________________________________________________________________ City, State, Zip __________________________________________________________________________________ Email __________________________________________________________________________________________ Phone _________________________________________________________________________________________ Where you found us _____________________________________________________________________________
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Off the Wire …
MOʼ Cowbell Half Marathon Set for Oct. 2 New Event to Bring Runners Back to St. Charles Less than a year after learning the Lewis and Clark Marathon would be leaving the St. Charles area, residents now have a new race to look forward to: the MO’ Cowbell Half Marathon, which takes place Oct. 2. The event, owned and operated by the Partners for Progress of Greater St. Charles (PfP), will start and end in Frontier Park near Main Street in St. Charles. Greg Prestemon, president of PfP, said it was area residents who didn’t want to lose a major race in their own backyard who spurred the plans for a new race. “While disappointed that the Lewis and Clark Marathon was moved to downtown St. Louis, we are excited to offer a race that is a great fit for the metro area. Thousands of runners live and work in St. Charles County, making this a terrific place for fitness events like the MO’ Cowbell Half Marathon. We have excellent support from the city of St. Charles and believe this event will become iconic for the region,” said Prestemon. The Lewis and Clark Marathon, owned and operated by Fleet Feet Sports, had a successful 8-year run, growing to nearly 8,000 registrants in 2010. In September it was announced that 2010 would be the final year for Lewis and Clark, with race organizers entering into an agreement with the Competitor Group, Inc.
from San Diego to stage one of their popular Rock ‘n’ Roll events in downtown St. Louis. The MO’ Cowbell race is committed to staying in St. Charles County. The course highlights the area with a trip through the heart of New Town just past halfway, before heading back toward the finish in Frontier Park between Historic Main Street and the Missouri River. The route is flat for nearly 10 miles before a 2mile hilly stretch along the Little Hills Expressway. The last mile of the race is downhill, heading toward the park. The course was designed by Matt Helbig, co-owner of Big River Running Company whom PfP has hired to time and manage the MO’ Cowbell race. “We are thrilled to help bring this race to St. Charles,” Helbig said. “The course is going to be just about as flat, fast and fun as you could possibly find in the metro area, and the folks at the PfP are committed to making this a huge event.” Registration is $50 through Aug. 31. After that, prices increase to $60 and $65. For more info on the MO’ Cowbell Half Marathon, visit mocowbellrun.com L
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Over O ver 80 80 college college and and 120 120 high high school school teams teams from from across across the the nation nation will will be be there! there! 23 23 years years supporting supporting cross-country cross-country programs programs in in area area schools! schools! Cool merchandise delicious tacos merchandise and a tacos ahead! ah head!
For more m e info mor info or to to register register for for the race race a today! today!
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Off the Wire …
GO! St. Louis Halloween 10K Continues to Expand Fun and Festive Race Is One of the Largest Halloween-Themed Races in the U.S. GO! St. Louis, a local not-for-profit organization that specializes in providing fitness events and programs for the region on a year-round basis, announced that the 3rd annual GO! St. Louis Halloween 10K & Fun Run set for Oct. 16 continues to increase in participation and community support. The fun and festive event features a 10K, which is the largest in Missouri, and reached a capacity of 5,000 participants in 2010. In addition, the 1-Mile Fun Run is popular with friends and families. Due to the increase in interest the 10K, the participation cap has been increased to 6,000, while the 1-Mile is set at 1,000 participants.
The event attracts some of the Midwest’s elite runners, who are looking for a large, top-quality 10K race, along with thousands of fun-seeking participants who dress in Halloween costumes. The Halloween 10K includes prize money for top finishers, while the top three finishers in each age group receive a pumpkin pie from McArthur’s Bakery. Local support for the event continues to expand, with partnerships from KMOX Radio, KPLR-TV, Kaldi’s Coffee, Hershey’s, ALIVE magazine and numerous companies that donate items for the popular costume contest. To register or for additional event details, visit gostlouis.org
Value of Cross Country By Darren De Reuck Camaraderie, team bonding and spirit, building solid strength and having fun are just a few things that immediately come to mind when I think of cross country. Then you have the actual running of cross country over undulating, muddy terrain, through the woods and out in the country. It seems for the most part that courses today are flat and fast and drifting away from the good old “lose your spike in a mud pit” courses. However, every so often high school cross country courses are rugged and challenging and not on your typical grass fields. They require a tremendous amount of strength, and your fast track runners are suddenly at a disadvantage. Now that’s cross country, and with it comes a tremendous amount of physical and mental benefits. Cross country is a unique sport and one that will probably become a life-altering activity should you choose to join your school team. Many sports offer physical activity, but few offer the chance to adopt a lifetime hobby that builds strength, confidence and long-term healthy habits. There are no benchwarmers in cross country. Everyone gets to lace up and compete, irrespective of level. Practice hard and keep training, and you are likely to make the team whether it’s Varsity or JV. Cross country running is hard work and determination. While it’s fun to compete against friends and runners from other schools, you’ll always be able to run against your fiercest competitor—yourself. Tracking your progress and watching your improvement will give you an inner confidence and tremendous feeling of accomplishment.
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Cross country running is an inexpensive sport: A pair of training and cross country flats are all that are required, coupled with the great outdoors—no special equipment or gear. With the hard training, over time you’ll start to feel the body’s natural endorphin release and that “runner’s high”—the feeling of conquering a workout or race and that mental and physical accomplishment. Because cross country running is intense and works so many muscle groups, one needs to enter the season with a solid preseason base to avoid injury. Working out in the summer and building that foundation will go a long way in getting you ready for a good cross country season. Even if you’re the best runner on your team, use the benefits of your fellow teammates to make yourself better. From the camaraderie that comes with a team to the hard workouts your coach has you do, the people you run with will motivate you to perform your best by their words and their actions. Forming bonds with your teammates will raise everyone’s performance to a new level. Teams with a positive atmosphere foster friendly competition and make runners better. In closing, yes, cross country running is team oriented and helps you build strength for the upcoming indoor and outdoor track seasons, but all of this is pointless if you aren’t having fun. Competition gets the adrenaline pumping, and winning for the team is awesome, but don’t get obsessed with this and waste precious energy worrying instead of relaxing and enjoying yourself. At the end of the day, your loved ones will love you just as much, and your teammates will console you. So go out there and enjoy yourself and have fun doing it.L
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PUBLISHER’S NOTE
A Bit of Tragedy at World Champs for Missourians We are sorry for confusing you this year with the magazine’s print schedule. We juggled things a bit this summer, moving a July/August issue and holding up September/October to give you what we thought might be some relevant items from the World Championships. The World Champs, for Missouri athletes, was a bit of a tragedy. Top sprinter Mike Rogers, who was a real medal contender for Daegu, tested positive for a stimulant and bowed off the team in order to deflect any controversy away from his fellow teammates. This showed a lot more consideration for others than many of us would have had. Christian Cantwell, our 2009 world champion in the shot, had a rough day in Daegu. Christian, who had surgery on his nonthrowing shoulder, progressed all season, looking great for the championships. He threw okay in the qualifying, but a young German, 21-year-old David Storl, popped a 21.50m throw, Storl’s best ever. In the final, as Cantwell watched the second attempts, Storl, the third youngest competitor in all of the champs, dropped a 21.60m throw, putting him in first place. Cantwell, with his 20.50m throw in attempt #1 and 20.73m in attempt #2, moved from fourth to third. Andrei Mikhnevich of Belarus moved in round 3 into the bronze position with a throw of 21.40m. In round #4, Dylan Armstrong of Canada took the lead, pushing Cantwell to fifth place. Cantwell hit 20.83 in #3, fouled in #4 and on his fifth attempt, hit 21.36m, 4 centimeters behind Mikhnevich, who was in third. Cantwell had moved back from fifth to fourth. Could Cantwell pull off a last-round throw, as he has done in the past? In the sixth round, Cantwell fouled, meaning that he would not defend his 2009 title. He looked to the sky, forlorn, asking silently, “Why?” and walked away from the shot circle. David Storl, in second, went into the circle, released and hit a third PR of the week, throwing 21.78m and taking back first place! Dylan Armstrong, who had just taken the lead in round 4, now had the last throw. Could he do it? The answer was no. When Armstrong saw his throw was short, he purposely fouled, just like Cantwell. David Storl became the third youngest winner in men’s shot put history. Dylan Armstrong was the silver medalist and Andrei Mikhnevich became the bronze medalist. Christian Cantwell was 4th. Reese Hoffa was 5th. Ryan Whiting was 7th, and Adam Nelson was 8th. For the first time since 1991, the U.S. did not medal in the men’s shot put. For Christian Cantwell, the road to London 2012 began on the shot put ring in Daegu. Today was the agony; Cantwell will look to London for his ecstacy.
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Regards,
Larry Eder Publisher, Missouri Runner and Triathlete President, The Running Network, LLC
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ST. LOUIS’ FOREST PARK: A Local and National Running Resource
By Mike Meehan Covering more than 1,293 acres of hills, valleys, lakes, and trails, St. Louis’ Forest Park is a vital resource for the region’s running community. Recent upgrades to the park’s trail system, constructed with the support of the nonprofit organization Forest Park Forever, ensure that the park will continue to be one of the finest urban parks in the country, and will serve as an ideal venue for local and national running events. Striving to Be the Best Located 6 miles west of downtown St. Louis, Forest Park was dedicated in 1876. It was created to rival the great city parks of Europe and other cities in the U.S., such as New York City’s Central Park. When it was initially surveyed in 1874, Forest Park was almost 500 acres larger than Central Park and it still holds that distinction today. Forest Park was the site of two of the largest international events of the early 20th century. In 1904 it simultaneously hosted the Louisiana Purchase Exposition, better known as The World’s Fair, and the Summer Olympic Games. The park was the site of the Games’ swimming, diving and water polo events. Francis Field and Francis Gymnasium, located nearby on the present-day campus of Washington University, were the sites of the track & field events. Today, over 12 million people visit Forest Park annually to enjoy its many attractions, including the St. Louis Zoo, Missouri History Museum, St. Louis Art Museum, Municipal Opera,
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Planetarium, two golf courses, and a network of trails that wind over 15 miles through the park. Rebuilding and Preserving Forest Park survived a period of neglect in the 1960s and 70s, to be reborn through a number of rehabilitation projects. Remembering Forest Park’s past, Rich Anderson, president of the St. Louis Track Club explains, “In the 1960s it wasn’t necessarily considered that safe of a place, especially in the evening. It’s completely different now.” Since its creation in 1986, Forest Park Forever, a local organization committed to revitalizing and maintaining the park, has made more than $100 million in improvements to the park’s facilities, landscape and infrastructure. “The look and feel of the park … Forest Park Forever does a good job [maintaining it],” Anderson says. The 25-year anniversary of Forest Park Forever was celebrated over the weekend of June 24–26 with the formal dedication of one of its latest projects, the dual path loop. The project was completed earlier this year and includes a gravel running path and a paved biking path. Both paths stretch approximately 6 miles around the perimeter of the park. The celebration included a ribbon-cutting ceremony and the “I Love Forest Park” 5K Run/Walk. Gaining Popularity With the growing popularity of running,
the number of runners using the park has increased in recent years. In 2010, more than 50 organized running/walking events were held in Forest Park. Local running groups find the park ideal for training. During most weekends the park’s Visitors Center is bustling with runners from a number of groups, including the St. Louis Track Club, STL Runners Meetup Group, Team in Training, Big River Running, Fleet Feet St. Louis and Missouri Running Company. “The measured path … 10K loop … without traffic, makes it a great place to train,”
Anderson proclaims. The St. Louis Track Club uses the park almost exclusively for its events including the Frostbite Series, Road Series and Pace Series. “Traditionally, the Track Club has always been here. Outside of the Track Series, all of [the Track Club’s events] are [held] here,” Anderson says, reflecting on the organization’s relationship with the park. The GO! St. Louis Family Fitness Weekend, Missouri’s largest competitive fitness event, also uses Forest Park as the site of many of its events. The weekend’s 5K run/walk, children’s fun run and mature mile are all held in Forest Park, and a section of the marathon course also runs through it. Hosting National Events Besides being a favorite training location for the St. Louis running community and hosting an abundance of local races, Forest Park is also recognized nationally as a premier running venue. In 2004, Forest Park hosted the Women’s Olympic Marathon Trials and was recently selected by USA Track & Field to host the 2012 and 2013 USA Cross Country Championships. Over 600 runners, including many of the elite runners in the country, will compete in the six men’s and women’s championship races with $35,000 in prize money at stake. Runners will vie for national titles in the junior, masters and open divisions. The men’s and women’s open and junior teams that will represent Team USA in international competition in 2012 and 2013 will also be selected from the field of the USA Cross Country Championships held at Forest Park. As St. Louis’ favorite place to run, here’s to Forest Park being around forever! L
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FinisherPix
Reaching the Next Level in addition to the business of swimming, biking and running 140.6 miles within 17 hours.
By Mike Meehan Athletes continually push themselves by always looking for the next challenge. When one goal is accomplished, they quickly set their sights higher. They have an obsession to compete, to build on their accomplishments and progress from one physical challenge to the next. For Katrina Pon of St. Louis, her most recent goal was to not only finish another Ironman Triathlon, but to do it internationally. Pon trekked to Europe this summer for Ironman Switzerland held in Zurich on July 10. This would be her third Ironman in 2 years, having previously finished the Ironman Arizona and Ironman Cozumel, but it would be her first outside North America. This race posed a few uncertainties, making this triathlon her most challenging yet. Pon would have to deal with a serious, nagging injury and being in an unfamiliar environment,
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Overcoming Obstacles Pon tore a muscle in her leg months earlier that worsened a few weeks before her trip to Switzerland. The injury forced her to limit her workouts prior to the race to try to heal the damage. “I’ve had the injury for more than a year … It’s been on and off … I would back off and then ramp up [training].” When asked if she considered dropping out and letting her injury heal completely, Pon stated, “Everybody told me I couldn’t do it … [that] it’s not worth it.” Even with the injury, Pon was confident in her ability to finish what she viewed as being the most strenuous segment of the race—the marathon. “I kept doing all of the calculations in my head, thinking, ‘I can do this, I still have plenty of time in the marathon … Even if I do 16:59, I’m still going to be a finisher,’” Pon declared.
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With only about 100 Americans making up the field of almost 2,000 registrants, Pon was leaving behind the familiarity of competing in the U.S. She would also have to overcome a language barrier and the limited availability of her regular diet in Switzerland. Pon overcame the differences in language with the help of the event organizers and by traveling to Switzerland with a small group of other Americans. Although the primary language spoken at the event was Swiss German, organizers helped participants overcome the language difference by hosting orientation sessions in English, German and French. The cardinal rule for athletes is to race with what you trained with. Don’t try anything new: wear the same shoes and clothes, eat the same food and follow the same routine. When competing internationally, Pon put even more emphasis on sticking to this rule. The limited availability of her normal foods in Switzerland didn’t keep Pon from sticking to her regular eating habits. “I brought my own peanut butter and my own oatmeal … [I brought] everything that I needed to race,” Pon stated. Swim Bike Run Ironman Switzerland was held in Zurich, the country’s largest city, which is located in the central part of Switzerland. Describing the beautiful setting for the race, Pon declared, “The scenery was amazing all of the time … the lake and hills and the farm fields ... At one point I almost had to pinch myself.” The swim segment of the race was held in the crystal clear waters of Lake Zurich. During the swim, Pon found the international competitors determined to hold their positions. Unlike previous triathlons, where a lot of athletes were willing to give others room or go in a different direction when bumping into each other, the highly competitive field was determined to hold its course. When describing the European competition Pon explained, “The athletes in Europe are definitely more competitive; they are more seri-
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Jarrett Pon
ous.” The bike leg consisted of a two-loop course that varied in difficulty. With a combination of terrain, including long climbs, with names such as “Beast” and “Heartbreak Hill” that rose over 4,140 feet, and long flat sections, the bike course was both challenging and fast. Riders got an extra challenge during the bike segment as they were pounded by rain. The course also had to be rerouted and lengthened to 114 miles due to road construction. The run featured a flat, four-loop course that followed the perimeter of Lake Zurich. Pon’s leg injury started to take its toll during the marathon, forcing her to walk part of it. In addition
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to the building pain in her leg, Mother Nature would throw in one more obstacle before she finished, as heavy rain continued to pound competitors during the marathon. With all the things Pon overcame to get this close to reaching her goal, rain was not going to deter her from finishing. After 15 hours and 10 minutes of swimming, biking and running, she had pushed herself to the next level— she was now an international Ironman. When asked what her next challenge was going to be or if she was going to take a break, a smile spread across Pon’s face as she proudly proclaimed, “Oh no, we’re already making plans.”L
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Duane Clawson
NEW TOWN TRIATHLON Hundreds Brave the Heat at King Orthopedic Big Shark By Douglas Thomas Wallace Thousands of spectators braved 93°-plus temperatures to cheer on competitors at the 3rd Annual the King Orthopedic Big Shark New Town Triathlon held on July 10. The race grew from 450 participants in past years to 700 this year. New Town is located a few miles north of historic downtown St. Charles. Athletes arrived as early as 5:30 a.m. for the 7:50 a.m. start time. The course started off with 0.62-mile swim around the manmade lake at New Town. The athletes then exited the lake, grabbed their bikes and went for a 20mile, flat-as-a-pancake ride. “New Town was built to support events,” said race director Kevin Jokisch. “It has a great town center, a relatively
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mild lake that makes for a good open-water swim venue for new athletes, there are great viewing opportunities for families and friends to watch racers, and the community supports the event.” One section on the bike course had a 20-foot steel grate on the road with an outdoor rug thrown over it. It became a dangerous section of the course because if cyclists went too fast over the grate, their bikes would slide out from under them. One cyclist went down and was yelling at other cyclists to slow down. But the rest of the course was very fast with many cyclists averaging over 20 mph. The run course was a 2-mile double loop, totaling 4 miles. Many of the age groupers looked exhausted with the heat index reaching well over 100°. Two of these age-groupers
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were husband-and-wife team John and Carrie Tillott. “This race was so much more than a race for me,” Carrie said. “I attended as a spectator last year and decided right then and there to compete in the 2011 race. I bought a road bike, started training and now it’s here.” It should be pointed out that this time 2 years ago, Carrie weighed 110 pounds more than she does now. “We joined the St. Louis Tri Club in January and started with their mentoring group in the spring,” Carrie said. “I was so intimidated to join the tri club, but I had no reason to be. The tri club members
But this was one of the most fun things I’ve ever done ... until the run.” Andrew Person won the men’s division with a time of 1:29:30. Drew Greaves came in 2nd place in the men’s division with a time of 1:31:10, and Stuart McNeil finished in 3rd place with a time of 1:31:27. Morgan Chaffin won the women’s division and came in 2nd overall with a time of 1:31:01. Sunny Gilbert came in 2nd place in the women’s division with a time of 1:33:22, and Kimberly Earnest finished 3rd with a time of 1:38:33. Whether you’re an elite athlete or an age-grouper looking for a flat course, the King Orthopedic Big Shark New Town Triathlon is one to put on your race calendar for next year. Just remember to train for the heat. L
Duane Clawson
have been so welcoming, encouraging and supportive. I also participated in the 12-week New Town training program.” “This was only my second outdoor tri,” Carrie said, “but what a fantastic venue. I exceeded my personal goals, obtaining personal records in all three legs, in spite of the crazy heat. It was unmercifully hot and humid, but that didn’t stop spectators from coming out to encourage racers. Thankfully, residents were out with sprinklers and hoses to cool us off. ” Carrie’s husband, John, said, “St. Louis has a great triathlon community. When the race organizers were holding the openwater swim sessions, there were people biking and running on the course and the surrounding area, and you could just feel the positive energy in the air. But this is a great event and I see myself returning to participate year after year,” John said, “The heat was definitely a factor. I doubt that anyone had a PR on the run split. I know for next time I need to do more bricks.
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Duane Clawson
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Off the Wire …
St. Louis Runners Get Course Preview for Inaugural Rock ‘n’ Roll Marathon Competitor Group, Inc., organizers of the Solutia Rock ‘n’ Roll St. Louis Marathon and ½ Marathon gave runners a sneak peak of the preferred race route in June. Approximately 14,000 entrants are expected for the inaugural running event that will showcase St. Louis’ Midwestern flair when it debuts on Sunday, Oct. 23. The nonprofit beneficiary of the race is Team Activities for Special Kids, a group that provides safe, accessible recreational opportunities for children with special physical and developmental needs. “The Midwest has a strong running community and we are pleased that the Solutia Rock ‘n’ Roll St. Louis Marathon & ½ Marathon will soon become one of the region’s premier running events,” said Olympian Alan Culpepper, the event’s operations director, who designed the marathon and half marathon courses. “These are beautiful courses that will provide runners a fun-filled tour of St. Louis’ vibrant neighborhoods, scenic parks and historic sites. The half marathon will certainly be conducive to running a fast time.” The event will start in downtown St. Louis, with a simultaneous marathon and half marathon start at 7:30 a.m. Runners will head east with an iconic view of the Gateway Arch over the old State Capital building shining in the early morning sunlight.
The planned course tours the downtown city streets, passing Busch Stadium, home of the St. Louis Cardinals. The marathon and half marathon share approximately 12.5 miles, exploring the tree-lined route through many of the city’s eclectic neighborhoods, including the Grove, the Hill and Lafayette Square, a National Historic District. Runners pass in front of the historic Fox Theater before the marathon and half marathon courses split at Tower Grove Park. The event culminates with a downtown finish line festival and post race concert, free to all participants and spectators, featuring Sugar Ray as the rock ‘n’ roll headliner. A free, two-day Health & Fitness Expo presented by Power Balance kicks off the race weekend at the America’s Center on Friday, Oct. 21 and Saturday, Oct. 22. The expo is open to the public and will feature the latest health and nutrition information with a variety of products for sample and sale, and fitness-related clinics. Registration fees are $105 for the half marathon and $115 for the marathon until the event is sold out. For more information or to register online for the Solutia Rock ‘n’ Roll St. Louis Marathon and ½ Marathon, visit Competitor.com L
C ALENDAR 4th annual 5K Run/Walk for Peter's Place 8:30 a.m., O'Fallon, IL Family Sports Park Sherry, 618.558.0757
www.stlouistrackclub.com 314.781.3926 314.781.3726 (24-hour race line) OCTOBER 1 Holy Child Fun Run 5K, .5M Kid Run 7:30 a.m., Arnold Park 636.233.5622 engelskind@sbcglobal.net
Race to Your Health 5K 9:00 a.m., Imperial Allison, 636.674.5014
Cottleville Fall 5K 8:00 a.m., Legacy Park Cottleville Eric, 636.262.9569
Race To Cure Lymphoma 5K, 10K, 1M Walk 8:00 a.m., St. Louis Mills Hazelwood racetocurelymphoma@gmail.com
Rubin Brown's Run for the Town 5K 8:00 a.m. Sons of Rest Pavilion Tower Grove Park St. Louis carolyn.copeland @rubinbrown.com
Woodlawn Gold Rush Days 5K, 1/2-Mile Fun Run 8:00 a.m., Chapman Complex, Woodlawn, IL leahrunner2@aol.com
Coach E. Race 5K & ¾ Marathon 8:15 a.m. 5K, Brunswick 9:00 a.m. 3/4, Salisbury to Brunswick Wayne, 660.788.4875
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Alfa Run to Benefit Trinity Services 5K 9:00 a.m., Trinity Gardens, Mascoutah, IL thepettes@charter.net Run for Mercy 5K and Family Walk 9:00 a.m., Queeny Park Ballwin akirk@mercyministries 636.326.2015 Run Wild! Watershed Nature Center 5K Trail 5K trail run 9:00 a.m., Edwardsville, IL 618.692.7578
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OCTOBER 2 Rec-Plex Triathlon 7:30 a.m. St Peters Rec-Plex www.stpetersmo.net/recplex-triathlons.aspx Olivette on the Go 5K and Fun Run 8:00 a.m. 5K 9:30 Fun Run Stacy Park, Olivette Doug, 314.725.9911 MOʼ Cowbell Run Half Marathon 8:30 a.m., St. Charles info@mocowbellrun.com Stout 5K and 10K Trail Run 9:00 a.m., Castlewood State Park info@missourioutdooradve nture.com St. James AA Halfway to the Day 5K 12:30 p.m., St. James
Dogtown, St. Louis tlakey@yahoo.com OCTOBER 8 SLTC Marathon Training 13M 7:00 a.m., Creve Coeur Park-Waterfall to St. Charles reisenberg@sllawyers.com, bradyci@sbcglobal.net Haiti Orphan Project Running Waters 5K 7:30 a.m., Kirkwood www.haitiorphanproject.org /running-waters-5k/ OCTOBER 9 MotherRoad Marathon www.RunMRM.com JANUARY 15, 2012 Chevron Houston Marathon www.ChevronHoustonMar athon.com
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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.™
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Brightroom Photography
HOSPITAL HILL RUN More than 7,600 runners took to the streets for the 38th annual running of the Hospital Hill Run. The race, first held in 1974, is the oldest road race in Kansas City and one of the oldest half marathons in the country. Known for its challenging, hilly course, Hospital Hill has attracted the likes of Olympians Frank Shorter and Billy Mills and running legends Bill Rodgers and Jim Ryun. In addition to the half marathon, Hospital Hill also features 10K and 5K events. Josphat Boit of North Little Rock, Arkansas came through as the half marathon victor at 1 hour, 5 minutes and 39 seconds, edging out 2010’s winner Stephen Muange of Las Cruces, New
Shaun Ditty Photography Medal volunteers
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Mexico, who clocked in at the same time. The women’s race was taken by Kansas City resident Melissa Todd, who finished in 1:20:38, followed by Emily Ramsey at 1:21:16. Leading the pack in the 10K was Smithville’s Ben Barrows with a time of 35:51, followed by Jeremy Hammer of Olathe, Kansas at 36:30. Francine Bishop of Lee’s Summit took the women’s title at 42:34, while Olivia Franklin of Kearney placed 2nd at 45:46 Derek Tate of Kansas City won the UMKC School of Medicine 5K in 16:07. Alexia Vondrachek of Merriam, Kansas was the overall female winner at 22:17. L
Shaun Ditty Photography Official finishers, the Hospital Hill Run Heroes
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Shaun Ditty Photography Heartstrings charity group www.morunandtri.com
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Photo by Russ Niemi Brightroom Photography Photo by Russ Niemi
Hospital Hill Half marathon medal, this is the first piece in a three-year, three-part puzzle medal, leading up to the 40th anniversary in 2013.
Brightroom Photography The leader pack at the Sprint Center
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RACE RESULTS Hospital Hill Run - Half Marathon June 4, 2011 Place 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58
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Name Josphat Stephen Benson Nixon Bado Mathew Adam Nicholas Joseph Brian Aaron Tim Dale Matthew Michael Matt Hillary Philip Bensonn Justin Joffroi Aaron Matthew Rikki Kyle Mike John Brett Dj Jerry Robert Daniel Melissa Emily Andrew Michele Amr Emily Jack Steve Kevin Kevin Margaret Brett Rafael Julie Zachary Caleb Ken Gregg Elle Pat Dane Sam Sarah Jessica Allen Joanna
Boit Muange Cheruiyot Cherutich Merdessa Chesang MacDowell Caprario Moore Lyons Davidson Testa Dexter Pohren Pierce Aguero Kogo West Chesang Andrews Holcombe Hohn Schneider Hacker Cameron Sayenko Piggott Klosterhoff Hilding Pullins Schmidt Boyle Todd Ramsey Jacob Suszek Abualnadi Potter Morrow Christensen Lambert Sampson Lyons Rinehart Lozano Iv Lossos Breitenstein Teague Moran Buehler Pishny Merrigan Hagen Rourke Shepard Koster Chestnut Fiddler
Chip Time 1:05:39 1:05:39 1:07:42 1:08:14 1:08:30 1:10:10 1:10:13 1:11:18 1:11:26 1:12:07 1:13:28 1:14:07 1:14:22 1:14:47 1:14:49 1:15:21 1:15:31 1:15:35 1:15:38 1:15:50 1:16:37 1:17:05 1:17:45 1:17:56 1:18:03 1:18:10 1:18:35 1:18:41 1:19:13 1:20:11 1:20:25 1:20:34 1:20:38 1:21:16 1:21:39 1:22:13 1:22:26 1:22:43 1:22:56 1:23:18 1:23:23 1:23:47 1:23:55 1:24:24 1:24:29 1:24:55 1:24:56 1:24:58 1:25:31 1:26:03 1:26:10 1:26:26 1:26:31 1:26:35 1:26:46 1:26:57 1:27:02 1:27:06
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59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125
Paul Arthur Daniel Jenny Brian Donald Ryan Tim Chris Grant Aaron Seth Matt Peter McKale Jennifer Ken Steven Aaron James Joe Ryan Barry Michael Ashley John Brian Benjamin Bruce Don Katie Shawn Reyndon Colin Cindy Richard Aaron Peter Michael Gerry Greg Rob George Dalton Jeff Tim Gerardo Sunny Russell Nelson Basir Tim Matt Ricardo Chris Jason Lindsay Art Aaron Malachi Drew David Douglas Ross Michael Bruce Robert
Miller Vollbrecht Hajek Graef Olsen Allison Raybould Kuebler Sojka Gastineau Holloway Hunziker O'Reilly Clune Davis Viehrig Schramm Blew Norman Kanary Lyons Wolf Davolt Slack Scott McGreevy Wood Hechler Allen Fitzgerald Hauser Hagner Larimer McDonald Cameron White Frey Antos Zinser Cardenas Spencer Bens Taylor Joyce Whelan Barney Marquez Gilbert Brown Townsend Vincent Mezger McAvoy Alvarez Miller Randolph Perkins Menke Juhnke O'Brien O'Neill Bean Homa McDaniel Bloemker Coffman Hardy
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1:27:22 1:27:39 1:27:53 1:27:55 1:27:58 1:28:00 1:28:03 1:28:10 1:28:45 1:28:57 1:28:59 1:29:11 1:29:49 1:29:54 1:29:55 1:30:02 1:30:12 1:30:14 1:30:17 1:30:22 1:30:43 1:31:02 1:31:22 1:31:53 1:31:55 1:32:01 1:32:02 1:32:15 1:32:25 1:32:27 1:32:34 1:32:42 1:32:55 1:33:04 1:33:12 1:33:13 1:33:14 1:33:15 1:33:17 1:33:21 1:33:23 1:33:26 1:33:30 1:33:40 1:33:42 1:33:43 1:33:51 1:33:58 1:34:05 1:34:35 1:34:38 1:34:41 1:34:43 1:34:46 1:34:59 1:35:04 1:35:11 1:35:14 1:35:24 1:35:36 1:35:46 1:35:51 1:35:56 1:35:58 1:36:12 1:36:12 1:36:14
126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192
Allison Travis Kirk Paul Julie Soo Frank Brian Tony Jesse Wesley Scott Zach Clint Brad Katherine Thomas Kevin Jeffrey Jay Myles Ken Brandon Scott Patrick Gene Megan Dustin Joann Craig Greg Mark Samuel Joseph Julie Kevin James Susan Daniel Jason Chris Sam Anthony Bill Jose Mike Seth Tim Jessica Jacqueline Krissie Elizabeth Zachary Albert Kevin Len Caleb Josh Luke Robbie Ken Mitchell Eladio Clark Thomas Jim Gary
Phillips Bourbon Nichols Monteil Thornton Bae Gallick Weaver Alt Hall Hartig McVey Jones Swearingen Rhoden Bloemker Verschelden MacDonald Turner Wilson Hamby Cameron Duwe McCreight Wackerla Webb Brown Criscione Shipps Piburn Schultz Montalto Wiese Pacey Somora Marteney Steury Bosco Alvey Mills Bielak Scruggs Wingrove Church Garcia Kidder Graber Hodges Bachtel Melchior Spanheimer Mason Ramsay Mauro Campbell Fohn Allen Hubbard Pryor Fitzwater Welsh Johnson Valdez III Halferty Gress Alpiser Kindle
1:36:18 1:36:20 1:36:22 1:36:23 1:36:32 1:36:33 1:36:38 1:36:39 1:36:39 1:36:54 1:37:05 1:37:16 1:37:20 1:37:24 1:37:37 1:37:42 1:37:44 1:37:50 1:37:53 1:37:57 1:38:01 1:38:03 1:38:13 1:38:13 1:38:15 1:38:15 1:38:20 1:38:23 1:38:31 1:38:43 1:38:51 1:39:04 1:39:27 1:39:31 1:39:31 1:39:33 1:39:34 1:39:38 1:39:39 1:39:40 1:39:42 1:39:48 1:39:54 1:39:54 1:39:57 1:40:00 1:40:01 1:40:01 1:40:02 1:40:02 1:40:06 1:40:07 1:40:09 1:40:11 1:40:14 1:40:17 1:40:19 1:40:23 1:40:26 1:40:26 1:40:29 1:40:34 1:40:43 1:40:51 1:40:53 1:41:04 1:41:05
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evelopmental psychologist Jean Piaget theorized that every developmental D improvement a child makes is followed by a period of equilibration or reorganizing that continues until a balance is achieved. With new brands continuing to launch, new technologies being devised, and materials being reexamined and repurposed, the industry is moving into a new stage.
The result of this new stage is an even broader range of shoes for runners with biomechanical needs of every kind, and fitness levels to mix and match. In fact, the influx of Natural Motion shoes, Barefoot shoes, and Minimalist shoes has grown so much that we recently published our first review exclusively on Minimalist shoes in Running Network publications and coming soon to the RN website (www.runningnetwork.com). So, how long will it take for us to get through this period of equilibration, and what will the balance be when we do? I would venture to say that it won’t be very long and at the end, we’ll see more new models than have been introduced in quite some time. One thing is certain: Regardless of the various approaches, opinions, and products, knowledge remains your biggest ally in your search for shoes. Runners with an understanding of what their feet are like and what those characteristics (shape, motion, volume, etc.) require—or runners who know where to get that advice—will find that there are more shoes than ever to meet their specific needs. —Cregg Weinmann, Running Network Footwear Reviewer www.morunandtri.com
SEPTEMBER/OCTOBER 2011
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American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com
For more than a decade now, the Running Network LLC’s Shoe Review team of Cregg Weinmann, Christine Johnson, and Kristen Cerer have teamed up with our weartesters, proofreader, and photographers to develop and produce this bi-annual running footwear review. Each Fall and Spring, over 900,000 people read the print versions that appear in our partner publications (listed to the right), and another 3 million see it on the web. As always, we offer this Review as a starting point in your search for the perfect shoe. After you’ve read through our reviews, we encourage you to visit your local running store and ask them for their suggestions and opinions about what shoes you should consider, given the particulars of your biomechanics and the type and quantity of running that you do. I travel to dozens of athletic and running events every year and have many visits with the shoe companies and their representatives. I have to say that I’m excited about what’s available to runners today. There are some amazing new products—definitely influenced by your requests for better and lighter-weight shoes— showing up in the marketplace. The key for you, my running friend, is to find the right shoe for you and your needs. The right shoe makes the journey of a mile, or a thousand miles, much more enjoyable. Have a great time running and racing this Fall! We’ll see you again in the Spring.
Athletics (Canada) www.athleticsontario.ca Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running www.rrca.org/publications/club-running Coaching Athletics Quarterly www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Get Active! www.healthclubs.com Greater Long Island Running Club’s Footnotes www.glirc.org Latinos Corriendo www.latinoscorriendo.com Marathon Guide www.marathonguide.com Michigan Runner www.michiganrunner.net
Larry Eder President, Running Network LLC
Missouri Runner & Triathlete www.morunandtri.com Running Journal & Racing South www.running.net
AWARD WINNERS BEST SHOE
BEST SHOE
BEST SHOE
Neutral
Performance
BEST SHOE Performance
Motion Stabilizing
F A L L 2 0 11
F A L L 2 0 11
F A L L 2 0 11
F A L L 2 0 11
RunMinnesota www.runmdra.org RUNOHIO www.runohio.com Track & Field News www.trackandfieldnews.com
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BEST NEW SHOE
BEST RENOVATION
FALL 2011
FALL 2011
BEST VALUE FALL 2011
USATF’s Fast Forward www.usatf.org USATF–New England’s Exchange Zone www.usatfne.org The Winged Foot www.nyac.org The Winged M www.themac.com
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522.6 80021
Youth Runner www.youthrunner.com
Reviewer: Cregg Weinmann Project Coordinator/Editor: Christine Johnson Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel Saldaùa, Cregg Weinmann Advertising Sales: Running Network LLC, Larry Eder, President, 608.239.3785, larry@runningnetwork.com Publisher: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website. This 2011 Fall Shoe Review is produced independently by Running Network LLC for its partner publications. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model. Copyright Š 2011 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of Running Network LLC. Running Network LLC and its partner publications suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.
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The new Flow bears a resemblance to its sibling (and the fastest shoe in Karhu’s lineup) the Racer Fulcrum_ride. The Flow’s upper is two types of open mesh: one at the tongue, forefoot, ankle collar, and heel; the other as a supportive saddle-like layer in the midfoot that’s further braced by the welded logo stripe. The eyestay is supported by thermoplastic welds that cinch the saddle and secure the foot. A smooth lining over the ankle collar foam wraps the foot comfortably and wicks away moisture. The low-profile midsole is flexible and provides a resilient, responsive ride, and the minimal Fulcrum unit propels the foot forward for improved efficiency. The outersole is rubber molded into a repeating pattern of Ts that provides traction while saving weight. The result is a well-built shoe for faster-paced running or racing. “Snug fit—shallow over toes, too racer-like for me—but cushioning was lively and responsiveâ€? and “Feels like I am wearing socks with soles. These are very comfortable shoes. I really like the way they feel just to wear. They are light shoes, so between their weight and their nimble feel, they beg for tempo runs or races.â€? New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics for faster paced running • Sizes: men 8–13; women 6–11 • Weight: men 11.2 oz. (size 11); women 7.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
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The Precision is an icon in Mizuno’s running line so it’s fitting that sublimated graphics on the upper represent Japanese block prints reminiscent of Pagoda architecture on the men’s shoe and the cherry blossom on the women’s. The upper features a semi-closed engineered mesh with welded logo and support strapping, DynaMotion Fit (hinged first medial eyelet) for secure lacing, and a touch of synthetic leather at heel and toe. The midsole is perhaps Mizuno’s best application of AP+ which, in combination with the Parallel Wave plate, cushions and holds up to both daily training for efficient runners and as a racer or fast-paced training shoe for others. The outersole, unchanged from version 11, is a combination of X-10 in the heel and blown rubber in the forefoot with a rubbery concentric element under the cuboid bone to improve midfoot comfort. The smooth fit, great cushioning, and light weight earned the Wave Precision 12 a tie for honors as the Best Shoe in the Performance category.
BEST SHOE Performance F A L L 2 0 11
“These are the first Mizuno shoes I have tested and now I am a fan of Mizuno. The shoes are comfortable, relatively light, and hold up well to use. I like that I get a good ground feel through the forefoot. They feel lighter than most training shoes, but not quite into the racing category.â€? Updates the Wave Precision 11 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13,14; women 6–11 • Weight: men 10.6 oz. (size 11); women 7.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
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The 1190 is the update to the 905 because in New Balance’s new numbering system, shoes ending in “90â€? represent speed performance shoes. The upper has a different type of structure: soft materials that give the shoe a flexible feel, with a full saddle of synthetic suede that secures the foot over the midsole and synthetic leather at heel and toe to anchor the upper to the midsole. The closed mesh is far more breathable than it appears and, while spare, the ankle collar is surprisingly conforming and comfortable. The midsole is a two-density design that provides effective stabilization to the gait and a responsive ride, especially at faster speeds. The outersole is multiple pieces of carbon and blown rubber that sit flat to the ground and flex effectively with the foot. Bottom line? The 1190 is a light, stable shoe for running fast. “Fit fine, roomy in the toes, snug over the midfoot, and secure in the heel. A good balance between stability and cushion. They wear like a training shoe, but their weight makes me think ‘go fast!’ Either way, you either get a durable 10K racer or a very light trainer.â€? Updates the 905 • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation, for faster-paced running • Sizes: men 7–13,14,15 (D,2E); women 5–11,12 (B,D) • Weight: men 9.8 oz. (size 11); women 7.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
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The BOLT Faas 400 is the latest sibling in the growing Faas family. The inspiration is multiple world recordholder Usain Bolt, whose image appears as a sub-logo on the tongue. The closed mesh upper has soft sueded overlays that provide just enough support to hold its shape and a bit of synthetic leather at the heel and toe for durability and sturdiness. Designed to permit the foot to move freely, it has the light and highly flexible feel of a racer. The midsole is BioRide EVA foam, a resilient and flexible formulation that has a responsive ride that works best on the roads as there is plenty of proprioceptive feedback. The outersole is the toughened skin of the BioRide, with just enough carbon rubber to manage the high-wear areas. Some runners will be able to use the Faas 400 every day, but more will benefit from running in them several days a week. The combination of lightness, fit, and performance earned the BOLT Faas 400 a tie for honors as the Best Shoe in the Performance category.
BEST SHOE Performance F A L L 2 0 11
“Good cushioning, but with a great feel for the road (the smoother the road the better). Well-built shoe for a lower mileage/lighter weight training shoe. Totally flexible and light—really light.â€? New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics, for faster-paced mid distance running • Sizes: men 6.5–12,13,14; women 6–11 • Weight: men 8.7 oz. (size 11); women 6.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
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The Cortana introduces a new Grid technology for Saucony and is a showpiece for several solutions in cushioning, stability, and fit. The upper is a semi-open engineered mesh with an eye-catching sublimated appearance, welded overlays, and synthetic leather at heel, toe, and eyestay for needed support. Also new with the Cortana is Sauc-Fit, a stretchy medial insert and articulated top eyelets on both sides to adjust and cinch the ankle fit and move with the foot. The midsole features the same 4-millimeter drop from heel to forefoot that’s proved so successful in the Kinvara and Mirage. Here it’s combined with the new PowerFoam and a plastic Impact Interface that focuses the force of the heelstrike onto a wedge of SRC foam to absorb the shock. The outersole uses a new blown rubber compound with Saucony’s proven XT-900 carbon rubber in the heel. The outstanding ride, fit, and innovation earned the PowerGrid Cortana our award as Best New Shoe.
BEST NEW SHOE FALL 2011
“The fit from the top eyelets is high enough to provide stability: the [fit] for my high instep was perfect. The cushion allows extra spring without any noticeable weight increase. They have been durable and versatile. I’m impressed.â€? New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: men 8–13,14; women 6–12 • Weight: men 11.0 oz. (size 11); women 9.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board --- = 811-1+ )7:25. %// ,2) )9-): www.morunandtri.com
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The 13th round of the Cumulus is a reinvention of a sort, as a significant weight reduction now places the shoe squarely into the mid weight range, and tweaks to the upper and midsole/outersole improve the articulation with the foot. The upper is still an open mesh with a bit of give to allow it to move with the foot. The addition of Discrete Eyelets, here as three separate pair of linked eyelets, allows the lacing both to better wrap the contours of the foot and to match its movement. The midsole is SoLyte, ASICS’ high-end foam compound, slightly adjusted in size for better flexibility. An additional, softer layer tops the midsole in the women’s model. The outersole is the same AHAR carbon rubber heel and blown rubber forefoot as before, but with the addition of Guidance Line, a longitudinal flex groove, that gives the shoe a better feel as the toes splay before toe-off. “This is a very solid shoe [that] feels good for all types of runs. These shoes transition nicely from landing through toe-off with none of the ‘slapping’ or folding that some shoes get. They follow what my feet seem to want to do.â€? Updates the Gel-Cumulus 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 6–13,14,15 (D) and 7–13,14,15 (2E,4E); women 5–13 (2A,B) and 6–13 (D) • Weight: men 12.4 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, SoLyte Strobel board
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The Nimbus is ASICS’ deluxe neutral shoe whose first and last names could well be “Cushioning.â€? The upper continues its pursuit of refined fit and comfort with BioMorphic Fit panels in the midfoot (medially) and more forward (laterally) to stretch better with the foot’s movement throughout the footstrike. The fit is also aided by independent Discrete Eyelets, aligned asymmetrically for secure lacing. A new external heel support is lighter than ever without sacrificing stability. The midsole is sculpted and contoured for better performance, and a new full-length Guidance Line improves flexion to the well-articulated sole, easing the foot toward toe-off. The outersole features a new, lighter rubber compound with a familiar name, AHAR+ (ASICS High Abrasion Rubber), here used in a full-length configuration. The result is comfort, durability, and performance. “This is a shoe you can run in every day, whether your run is short or long. They hold my feet just right, and the cushioning is top notch.â€? Updates the Gel-Nimbus 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 6–14,15,16 (D) and 7–14,15,16 (2E,4E); women 5–13 (B) and 6–13 (AA,D) • Weight: men 12.5 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, SoLyte Strobel board
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The Ghost has evolved significantly from its introduction as a performance shoe to today’s well-cushioned performer. The midsole has been resculpted, but offers a generous slab of EVA and cushioning elements. The incorporation of Brooks’ DNA has improved the ride by making it a little more responsive while providing better protection. The outersole provides the expected traction; the minor adjustments to the lug patterns look different but perform similarly. The heel is more articulated, which makes the transition from heel to toe a bit better. The upper continues to fit well. Substituting suede overlays makes the bunion window friendlier since the hard edges are eliminated. The addition of a lacing loop on the tongue (cleverly called Tongue Tied) prevents uncomfortable creeping. Attention to detail has added value to the Ghost, securing its place in Brooks’ lineup. “Secure fit. I found the cushioning in my comfort zone, not overly squishy or spongy for my taste. Nice medium weight, but beefy enough to feel good on a long run. Brooks continues to produce quality running shoes.â€? Updates the Ghost 3 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13,14,15 (D) and 8–13,14,15 (B,2E); women 5–12 (B) and 6–12 (2A,D) • Weight: men 12.6 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
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The Glycerin continues as the flagship of Brooks’ neutral shoe line, with significant weight loss aiding performance. The upper sports thinner overlays throughout the forefoot, softening the feel without compromising support. The midfoot has a more pliable TPU saddle, which makes the eyestay conform better to the foot’s contours. The midsole continues with the two-piece cushy foam and a new full-length layer of DNA adds its resilient, shock-absorbing qualities. The ride is quite responsive, with good flexibility. The outersole adds to the flexibility with new flex grooves and four small, separate pods that open up the entire forefoot. The heel geometry is reshaped, adding lateral mobility for the crashpad. It decouples better and moves more naturally, aiding the articulation of the shoe’s heel in response to and for the foot. The result is a well-cushioned, high-mileage trainer. “The Glycerins have a supportive feel, yet are soft and bouncy. I’m recovering from surgery and the shoes are comfortable. Toe flexion was not stiff; no fit issues or otherwise. I wore other shoes, but always returned to the Brooks for the best comfort. I would recommend these shoes.â€? Updates the Glycerin 8 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13,14,15 (D) and 8–13,14,15 (B,2E); women 5–12 (B) and 6–12 (2A,D) • Weight: men 12.5 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
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BEST VALUE FALL 2011
The Summon continues to offer performance at an economical price. The effective midsole/outersole combination of rear and forefoot Hydroflow within Bio S-257 (a biodegradable version of Brooks’ S-257 foam) is “chromatically enhancedâ€? (it’s a new color), but the performance remains as good as ever. So good, in fact, that its reliable performance has birthed a new trail shoe built on the same platform. The upper is a new design of pliable mesh with synthetic leather overlays and the usual minor adjustments. One of them, a new full rand, adds a bit more support than the Summon 2 had. With its standout combination of moderate weight, responsive cushioning, and reasonable price, the Summon 3 again earned honors as our Best Value. “Fit nicely through the arch with plenty of room up front. Good layer of cushioning, with a good amount of responsiveness. Not mushy or with a ‘slappy’ transition. I was more than adequately impressed with the shoe. It fared a little better than its top-of-the-line sibling—except in plushness. Quite a good value.â€? Updates the Summon 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (B,D); Women 6–12 (B,D) • Weight: Men 11.8 oz. (size 11); Women 9.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
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The new Enigma is aimed at high-mileage runners looking for cushioning. The upper uses open stretch mesh with a secure midfoot saddle that, along with the DynaMotion Fit (an articulated top eyelet to improve the ankle fit), secures the foot while moving with it. The sueded overlays are soft against the foot, but still provide great support. The midsole is a multipart combination of durable AP+ for a cushy feel and a full-length Parallel Wave plate that’s snappy and responsive, though some testers found it a bit stiff. The outersole is standard proprietary X-10 (tough carbon rubber) in the heel. The forefoot is blown rubber. The Enigma is built on a performance chassis and has the cushioning to handle the road mile after mile. “My foot feels secure and solid in this shoe. I’m impressed with the look of the shoe and the snugness of the upper around my foot. The cushioning is responsive, especially at toe-off.â€? New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13,14,15; women 5–12 • Weight: men 14.1 oz. (size 11); women 10.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
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The 880 is the update to the 759 because New Balance shoes ending in “80â€? now designate neutral performance shoes. The upper uses a mesh that looks more open but performs just about the same, and the lacing still offers plenty of eyelets to customize the ankle fit. The midsole is a bit lower than its predecessor’s but with a livelier feel, even though the weight is virtually identical. The outersole is standard blown rubber forefoot and Ndurance carbon rubber heel; however, a new molding configuration creates a very flexible matrix, adding a bit more bounce to the forefoot. The price was bumped up $5, but don’t let that deter you from experiencing what the 880 has to offer: a sleek feel in a durable, daily training shoe. “Molded nicely to my foot. No problems with pressure on my bunions. This shoe had ample heel and all-around foot cushion. Worked great for my longer runs.â€? Updates the 759 • Recommended for: low- to medium-arched feet with neutral biomechanics • Sizes: men 7–13,14,15 (B,D,2E,4E); women 5–12,13 (2A,B,D) • Weight: men 11.8 oz. (size 11); women 8.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, PU Strobel board
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The Pegasus was named by companywide contest in the early 1980s—a mind-bending 30 years ago! Version 28 has a few new features that enhance performance, always a positive sign of life. The upper now incorporates a midfoot support of FlyWire, allowing for a thinner eyestay that flexes better with the foot and offers a more foot-conforming fit. The introduction of a new PU innersole adds a few grams, but is a definite trade-up to more comfort and a better cushioned ride. The midsole is the same consistent Cushlon with its great blend of shock absorption and responsiveness. A nicely beveled and well-articulated heel and good forefoot flexibility round out the feel. The outersole is BRS 1000 with its proven durability to add value. Its fit, ride, and wealth of features earned the Air Pegasus+ 28 our Best Shoe honors in the Neutral category.
BEST SHOE Neutral
F A L L 2 0 11
“Shoes fit snugly without being tight or uncomfortable. Very cushy feel from the foam. Good support, and heel-to-toe motion felt natural. These have gone for a ton of miles and still seem like new.â€? Updates the Air Pegasus+ 27 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 6–13,14,15; women 5–12 • Weight: men 12.2 oz. (size 11); women 9.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
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The adiSTAR Salvation is how adidas does plush, stabilizing support. The upper has an improved overall fit (attributed by adidas to modifications to the last), but we saw other tweaks that play a role, as well. For instance, the collar foam is shaped to better fit the contours of the Achilles tendon and the all-suede overlays conform to the forefoot better than synthetic leather. The midsole has a reshaped FORMOTION unit with a more pronounced heel bevel and a smoother transition from heel to toe. The ProModerator has been upgraded to the new 3D ProModerator+ and works with a heel stabilizing piece above the midsole to curb overpronation. The ContinentalÂŽ rubber outersole and repositioned flex grooves in the rubber and midsole combine for excellent flexibility and a smooth ride, providing both stability and cushioning. “Snug fit with great feel around the ankle—practically molds to my foot. Great cushioning, and the stability is never restrictive—it just adapts to my foot.â€? Updates the adiSTAR Salvation 2 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: men 6.5–13,14,15; women 5–12 • Weight: men 13.7 oz. (size 11); women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
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The Supernova Sequence 4 features the most significant changes made since its 2008 introduction. The upper continues with the proven open mesh and welded microsuede overlays, but now employs an external TPU heel stabilizer to neutralize excess side-to-side motion. Though the midsole has the same basic setup, two changes improve its effectiveness: The FORMOTION unit has a more sculpted heel bevel, and the ProModerator has been upgraded to ProModerator+, in which the component is thicker and the ends have been rotated 90Ëš to shore up the sidewall in three dimensions. The outersole is still the familiar and effective carbon heel/blown rubber forefoot combination. For its combination of stability, cushioning, and value, the Supernova Sequence 4 earned honors as our Best Shoe in the Motion Stabilizing category.
BEST SHOE Motion Stabilizing
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“The shoes felt good right out of the box, with plenty of room and no bunion issues. I don’t generally feel like I get so much cushion in a stability-based shoe. I have been pleasantly surprised.â€? Updates the Supernova Sequence 3 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: men 6.5–13,14,15,16,17,18,19,20; women 5–12 • Weight: men 13.9 oz. (size 11); women 10.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
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The Alchemy is among Mizuno’s most familiar models because change happens very slowly for this effective stabilizing shoe and for good reason: It works. The midsole and outersole are unchanged. That’s good news not only for devotees, but also for any runner looking for a stable, well-cushioned ride with good durability. The upper also has much in common with the previous versions. Though the mesh is a bit more open now, the hinge-like top eyelet is unchanged (DynaMotion Fit), and additional support has been added via a framework-like saddle that secures the midfoot firmly over the midsole. The gender-specific design and roomy fit have been retained, making the Alchemy among the most versatile motion-stabilizing shoes available. “This shoe fit well and gave me the much-needed support I generally look for in a shoe. Like former versions, a very nice balance of cushioning and protection.â€? Updates the Wave Alchemy 10 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 6.5–13,14,15; women 5–12 • Weight: men 13.2 oz. (size 11); women 10.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
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BEST RENOVATION FALL 2011
In New Balance’s new numbering system, shoes ending in “60â€?represent performance stability, which explains why this is the update to the 1226. The upper continues the open mesh with repositioned overlays to shore up the arch and better secure the instep. The forefoot overlays are “no-sewâ€? across the metatarsals to reduce friction. The interior has a luxe feel and the PU Strobel board now teams up with a PU innersole for longer-lasting plushness. The midsole features a newly configured Stabilicore which trades the former semi-rigid plastic support for a rubbery compound that cushions while stabilizing. An articulated N-ergy system of foam and rubbery components soften and direct the touchdown and transition through the gait cycle. The outersole is the typical blown rubber forefoot and Ndurance carbon rubber heel with really good forefoot flexibility. Its execution, material upgrades, and stable, well-cushioned ride earned the New Balance 1260 our Best Renovation honors. “The fit is perfect. Well cushioned and very stable. They held my foot well and yet they did not feel like they were restraining at all, and the weight is pretty light for the stability.â€? Updates the 1226 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 7–12,13,14,15,16 (B,D,2E,4E); women 6–12,13 (B,D) • Weight: men 13.7 oz. (size 11); women 10.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, PU Strobel board
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The LunarGlide has driven the development of Nike’s whole Lunar line and is one of the best shoes on the market, if you like the feel of it. It does a good job of splitting the difference between firm and soft, though there are those who feel it’s either too firm or too soft. This is the best-fitting LunarGlide yet, with an improved saddle that employs a strap sandwiched between the gusseted tongue and an external framework of sueded overlays to cinch the foot without strangling it. The forefoot, notoriously wide-feeling in the first two rounds, is better tailored here without making it too narrow, thanks to minor adjustments to the overlays. The midsole adopts the sleeker profile of the LunarElite, though it’s still as stable as the previous version, and the heel carrier foam has a cut-out to allow the two-layered cushioning/stability system to flex more adaptively, giving it a better feel for both heel strikers and midfoot strikers—not an easy task. “Great fit. Very light shoe overall. The cushion is just right, heel to toe has a nice springy feel. Lunarlon is my new favorite foam.â€? Updates the LunarGlide+ 2 • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes: men 6–13,14,15; women 5–12 • Weight: men 11.9 oz. (size 11); women 9.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
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The Fuel heads into Round 2 with a focus on its strength. The midsole and outersole—an effective use of generous cushioning combined with Pearl Izumi’s proven Syncroframe stabilizing technology, and the standard blown rubber forefoot/carbon rubber heel—have been retained in this update. Its Skydex heel crashpad and forefoot cushioning elements continue to offer a unique feel to the ride. The refinement of this version has gone into the upper where tailoring improvements make the racing shoe fit even better. The welded plastic overlays have been replaced with no-sew suede that provides both support and comfort by conforming to the foot’s shape without having hard edges. This more adaptable fit also positions the foot over the midsole to take advantage of both the cushioning and stabilizing design. “Nice improvement in the fit, needed a little nip-and-tuck. The cushioning and stable ride I loved from the original are still great. Lots of good miles in these.â€? Updates the SyncroFuel • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 7–13; women 5–11,12 • Weight: men 12.4 oz. (size 11); women 10.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
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For more than a decade, the Omni has filled a consistent niche in the Saucony line. Round 10 continues that legacy of good value and performance with the classic Saucony fit: a snug heel with plenty of room for the toes. The changes are subtle, but contribute to the overall success of this version. The upper has slightly more flexible welded overlays on the lateral side and minor tweaks to the medial side. The bunion window at the first metatarsal is opened for better flexibility and less friction and pressure on the foot. The midsole’s second density has been feathered out a centimeter or so before the first flex grove, improving flexibility by making the softer density a bit more predominant so that the ride is now smoother. The midfoot shank has been adjusted as well: The medial side has been lowered slightly, while the flare on the lateral side handles the torsional forces from the crashpad. The overall effect is excellent cushioning and stability. “Good fit, and as stability shoes go, the break-in factor seemed to happen quickly. They were cushiony enough but not spongy, and they did have good stability. I’d say they are just about right.â€? Updates the ProGrid Omni 9 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 7–13,14,15 (M,W); women 5–12 (N,M,W) • Weight: men 12.8 oz. (size 11); women 10.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
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THE ATHLETE’S KITCHEN
Why Is Weight Loss So Hard?
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© Nancy Clark, MS, RD, CSSD How to lose weight is the #1 reason runners choose to make a nutrition appointment with me. They express frustration they “can’t do something as simple as lose a few pounds.” While none of these runners are obese, their frustrations match those of dieters in the general population. At a July conference presented by Harvard School of Public Health, Harvard Medical School and Boston Nutrition Obesity Research Center researchers addressed some of the issues that contribute to difficulty losing weight. Perhaps the following highlights might offer insights if you are among the many runners who struggle with shedding some unwanted body fat.
Why Gaining Weight Is Easy • To the detriment of our health, we’re living in a food carnival. No wonder today’s kids enter adulthood 20 pounds heavier than in 1960! By the time kids are 4 to 5 years old, 60% of them have lost the ability to self-regulate food intake. • Most people believe that obesity is a matter of willpower, but it’s not that simple. For example, in obese people, the brain’s response to food odors and flavors is often blunted. Compared to lean people, the obese need more of a food to experience a positive brain response. • When stressed, obese people (more so than their lean counterparts) seek high-fat foods: chips, ice cream, fries ... • Impulsivity, a genetic trait, is a risk factor for obesity. That is, obese people (more than their lean counterparts) tend to impulsively eat, let’s say, the whole plate of cookies. • Food advertisements are designed to encourage impulsive consumption.
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• Food advertisers know that marketing works—and kids who watch TV are a prime target. The average child sees about 13 food ads a day on TV; most of these foods are high in sugar, salt and saturated fat. • Research with children who watched TV with four ads for food ate 45% more Goldfish Crackers (100 calories more) when exposed to the ads for food as compared to when they watched four ads for games. The kids who liked the taste of Goldfish ate even more calories! • Foods marketed with a character (such as Scooby-Doo) sell better. 52% of pre-schoolers said the “character” food tasted better (as opposed to 38% who said it tasted the same, and 10% who said food without the character tasted better). • The standard supermarket diet is rich in sugar, saturated fat and sodium. It causes obesity in rats. That is, rats fed standard rat chow maintained a normal weight. But rats fed a standard supermarket diet ended up overweight— until researchers took away that food. The rats then lost weight when they returned to eating rat chow. There’s little doubt that fats, sugar and salt stimulate us to eat more than we need! • When the calories are listed near a food, as is happening in many fast food restaurants, some people choose the foods with higher calories, believing it will be yummier. That response certainly negates the intention of the calorie campaign! • People make an average of 200 food choices in a day; all these decisions can deplete our limited mental “resources” that govern self-regulation. That’s one reason why, at the end of a hectic day, you can more easily overeat. You lack the mental resources to say “no” to that tempting cookie.
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• The food industry’s bottom line is always profits. When Pepsi started marketing more of its healthy products, sales of the unhealthy products dropped. The stockholders complained—and that puts the food industry in a bind.
Weight Loss Tactics: So What’s a Hungry Athlete to Do? Drugs are not the answer. For the past 20 years, no successful weight-loss drugs have been developed and none are in sight in the near future. Drugs that regulate appetite impact many other regulatory centers and create undesirable side effects. Hence, we need to learn how to manage the obesity problem at its roots—and that means prevent excessive fat gain in the first place, starting in childhood. Here are a few tips on how to do that. • You can reduce your food intake by using your imagination. That is, if you imagine eating a food, let’s say, ice cream, you can end up eating less of it. • Technology offers a glimmer of hope in the battle of the bulge. A free application for iPhones called Lose It! has created a thriving weight loss community, as measured by 7.5 million free app downloads since October 2010. The web version, www.LoseIt.com is just as popular. LoseIt! members can conveniently and easily track their food and calorie intake. • Lose It! includes a social network. Dieters seem to prefer online support from people they don’t know, as opposed to involving their family and friends with their dieting progress (or lack thereof ). LoseIt!’s social groups are created according to goals. Dieters can easily (and anonymously) connect with and get support from others with similar goals. In fact, the best predictor of weight loss success with LoseIt! is having three or more Lose It! buddies. • Food ads are designed to trigger certain pleasure centers. (For example, McDonald’s is associated with happiness.) We now need to learn how to advertise healthy foods. The baby carrot campaign to “eat ’em like junk food” has boosted sales 10%—including a new demand for baby carrots in school vending machines. • We can change our brain circuits by substituting food with another stimuli, such as exercise. Exercise does more than burn calories to control weight; exercise changes the reward systems in the brain. • Exercise supports self-control. That is, people who exercise have greater control over what they eat. They also have more control over sticking with their exercise program. Successful exercisers are able to make exercise a habit, and not a choice. Having one less decision to make bolsters their mental resources so they can cope better overall.
A Final Thought Somehow we need to change the perception that eating supermarket foods loaded with sugar, salt and saturated fats gives us satisfaction. A few years ago, we changed the perception that smoking is satisfying. Parents stopped smoking when kids came home and said, “Mom, Dad, please don’t smoke.” Today, we need kids to start saying, “Mom, Dad, please don’t take me to McDonald’s.” Will that day ever come? L Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes. Her office is at Healthworks, the premier fitness center in Chestnut Hill, MA (617.795.1875). Her Sports Nutrition Guidebook and food guides for new runners, marathoners and soccer players offer additional information. They are available at www.nancyclarkrd.com See also www.sportsnutritionworkshop.com
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Published on Nov 18, 2011
September/October2011 Volume10,Number4 $2.95 PhotosbyBrightroom www.morunandtri.com MEDIAPARTNER www.usatf.org PRSRTSTD Permit#50 U.S.Postag...
