Pride Run 2017

2017 PRIDE RUN PHOENIX SPECIAL EDITION

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2017 PRIDE RUN PHOENIX SPECIAL EDITION Volume 1, Issue 1

14 EVERYONE'S WELCOME 16 UNDERSTANDING FITNESS DATA PHOTO COURTESY OF PHXFR

6 DIRECTORS LETTER

Dan Shabra, Race Director and Vice President

8 EDITORS LETTER

Connie Wardman, M.A., SDL

10 PROCLAMATION

Greg Stanton, Mayor of Phoenix

12 F INISHERS EXPO MAP

Finish Line, Beer Garden, Vendors, Restrooms and First Aid

20 FITNESS

Going Deeper with North Mountian Cardio

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WELCOME

BY DAN SHABRA, RACE DIRECTOR AND VICE PRESIDENT

WELCOME TO THE 19TH ANNUAL PRIDE RUN PHOENIX

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he Phoenix Frontrunners and Pride Run Committees welcome you to the nineteenth annual Pride Run Phoenix – Half Marathon | 10K | 5K and the Finishers Expo.

This year our Committees hope to build on last year’s successful launch of the half marathon. Feedback from both race participants and spectators was uniformly positive. The 2017 Pride Run will continue to use a point-to-point half marathon, 10K, and 5K course. All in all, the entire weekend promises to be an invigorating and exciting experience for participants, spectators and volunteers alike.

On the professional running front Phoenix Frontrunners maintains its tradition of an impressive national field. Last year’s participants confirmed that Pride Run Phoenix is one of the best courses they have run in Arizona. We are eager to give elite athletes an opportunity to run a quality course while they strive to achieve their personal best race results.

Race participants have free admission to the Finishers Expo and Festival booths prior to and after the race, and participants 21 years and older will also be treated to a complimentary beer by one of our sponsors, North Mountain Brewing.

Please help us in thanking all of our sponsors by using and promoting their products and services whenever possible. We also thank the City of Phoenix and their respective departments and agencies for allowing us to use their streets and other public accommodations. This Pride Run event would not exist without these invaluable contributions.

Finally, we thank all of you for participating, for volunteering or for simply cheering on the runners and walkers at all of the weekend’s events. In particular, we thank the runners and walkers for showing their confidence in our ability to host a world-class event. We’ll see everyone at the finish line.

Dan Shabra Race Director and Vice President, Phoenix Frontrunners, Inc. dan.shabra@phxfr.org

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CATBIRD SEAT

BY CONNIE WARDMAN, M.A., SDL

RUN IT! RACE IT! LIVE IT!

COMPETE MAGAZINE Editor-in-Chief ConnieWardman•connie@competenetwork.com

@CompeteConnie

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hanks to a combination of Patricia Nell Warren’s 1974 groundbreaking book, “The Front Runner,” and the advent of community education in the U. S., the fledgling Frontrunners organization was born in the San Francisco area in the early 1970s. It all started as a “Learn to Jog” class, part of the community education outreach going on at the time.

The theme of today’s run - Run It! Race It! Live It! – is a testament to just how far the sports diversity movement has brought us. Today you are telling the world with your participation in this Pride Run Phoenix 2017 that every human being deserves to be treated equally.

Today’s Frontrunners groups span the globe and are open to all who enjoy running and walking no matter their sexual orientation or gender identity. It has gone from a time when gay people were afraid to join an organization for fear of being outed to a time when a group like Phoenix Frontrunners can open their arms and say, “Wecome Everyone!”

PUBLISHERS Eric Carlyle • eric@competenetwork.com PatrickGamble•patrick@competenetwork.com This special issue of Compete was created in partnershipwiththePhoenixFrontrunners,Inc. If your organization produces or hosts a run, tournament,sportsfestival,awardsceremony orothertypeofevent,pleasecontactCompete todaytofindouthowwecanpartnertoproduce ahigh-qualityissueuniquetoyourorganization and its special events. Send us an email at publications@competenetwork.com.

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Corporate Office 4900 Scottsdale Road, Suite 4500 Scottsdale, Arizona 85251 • 480-493-6191 CompeteisatrademarkofMediaOutLoud,LLC MISSION STATEMENT Compete unites the world through sports.

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Keep Smiling,

@COMPETESPORTS

Connie Wardman, M.A., SDL Editor-in-chief connie@competenetwork.com

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TRAINING TOMORROW'S LEADERS TODAY

LEADERSHIP COUNCIL WWW.SPORTSDIVERSITYLEADERS.COM

PROCLAMATION

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10 COMPETE 2017 Pride Run Phoenix Special Edition

FINISHERS FINISHEE Restrooms

2017 Pride R 2017 Prid Phoenix Art Mus Phoenix Art M

Vendors

First AID

Beer Garden Vendors

Main Stage ine

L ish

Registration

Fin

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12 COMPETE 2017 Pride Run Phoenix Special Edition

EXPO EXPO ERS

Vendors Pace Car

Water & Soda

Run Phoenix de Run Phoenix seum Parking Lot Museum Parking Lot

Phoenix Art Museum Parking Phoenix Theatre Parking

Phoenix Art Museum Parking

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EVERYONE REALLY IS WELCOME!

BY CONNIE WARDMAN

Photo Courtesy of Phoenix Frontrunners, Inc

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14 COMPETE 2017 Pride Run Phoenix Special Edition

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s an organization, Phoenix Frontrunners, Inc. (PHXFR) takes great pride in welcoming everyone who wants to participate in the type of environment we advocate – one that is fun and enjoyable while respecting the equality, inclusion, diversity and acceptance for all, whether you identify as an LGBTQ or as an LGBTQ ally community member.

Starting in the Phoenix Metropolitan Area in 1999, PHXFR was originally incorporated as Arizona Frontrunners, Inc. in 2001 with a group of three runners who met once every two weeks to run. That was also the year of the first Pride Run with 20 participants; quite a difference from the 1,500 individuals the race officials anticipate in 2017!

Over the last 18 years PHXFR has made continual overall improvements to its Pride Run & Walk events. In 2013 they changed the group's name to the Phoenix Frontrunners, Inc., both to align their name with their main city as well as with their peer Frontrunner organizations across the U.S. That same year they also became a 501(c)(3) not-for-profit corporation focused on education.

As they've continued to reinvent their organization and events to enhance the runner and walker experience, they actively focus on community health and education by promoting the adoption

of a healthy lifestyle through running and walking and through a wide range of educational materials and classes to assist runners and walkers with their fitness goals.

In 2016 they kicked it up a notch by introducing a Half Marathon encompassing Central Avenue. But this year they're going one better by introducing their new USATF-certified courses in central Phoenix with a Half Marathon, a 10K and 5K run and walk, and 5K offerings.

They are very grateful to their 2017 sponsors for supporting their healthy outreach efforts and ask that you support them in return! They include: Channel 12, US Bank, Sonora Quest Laboratories, GLUKOSE Energy, CVS Health, Road Runner Sports, Sole Sports Running Zone, Pride Guide, Compete Magazine, Muscle Milk, Harkins Theaters, Kind Healthy Snacks, North Mountain Brewing, Keep Phoenix Beautiful, UPS, Phoenix Art Museum, Right Toyota, Right Honda, Costco, Home Depot, Kona Deep, AMC Theaters, HYATT Place and Hilton Garden Inn. They also invite you to join them for their regular group activities that take place three times a week. Just show up and you’ll be greeted with open arms and made to feel welcome.

They also request runners and walkers to register at: https://phxfr.org/members

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16 COMPETE 2017 Pride Run Phoenix Special Edition Special Edition

MAKING SENSE OF YOUR RUNNING DATA

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BY HARRY ANDREW

e are living in a world of unlimited information and nowhere is this more true than in the sports world. We’re inundated almost daily with new wearable devices with advanced metrics that provide athletes, coaches and trainers real-time performance data. Whether you’re running, throwing a football, shooting a basket, swinging a golf club or any other sport, you only have to have a pulse for one of them to provide measurable data.

So what do you do with all this new data? Information is only worthwhile if you know how to interpret it. Since many of the more affordable devices on the market today are for runners, Live Science writer Elizabeth Palermo recently spoke with two expert running coaches who offered five tips to make sense of your running data.

1. PAY ATTENTION TO YOUR TOTAL TIME AND DISTANCE According to John Honerkamp, running coach and senior manager of runner products and services at New York Road Runner, the most basic data from any GPS running watch – your total time spent running and the total distance you covered – are the most important metrics you should be tracking. Calling basic GPS information the key, he says that any information beyond that, like cadence and heart rate, can be helpful but it’s not necessary.

Honerkamp recommends that runners always follow the “coaching standard,” that of gradually building your endurance by increasing the number of miles you finish on your longest run every week. But he also cautions not to exceed more than 10 percent per week.

2. CHECK YOUR PACE (BUT NOT TOO OFTEN) Measured in minutes per mile, your pace is another helpful piece of information because it enables you to estimate your effort over the course of a run. "You don't need to look at your pace every five seconds,” said Honerkamp, “since things like going up a hill will change your pace, and you don't want to change your pace all the time just because of your watch." He recommends checking your pace every mile or so just to ensure you’re on the right track.

3. DON’T IGNORE ELEVATION GAIN Jack Daniels, the two-time Olympic medalist and running coach with the Run SMART Project, says that this information can be handy in certain situations, like determining whether you’re running uphill or downhill in relatively flat areas where it can be hard to tell. Since you’re likely to run at a slower pace as the elevation increases, he says that if you’re training for a race like the Boston Marathon that has a hilly course, you’d be smart to train your body in advance for those elevation changes.

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4. CADENCE (SOMETIMES) COUNTS Your steps-per-minute or your cadence, says Honerkamp, isn’t a metric most runners need to analyze after every workout. But like elevation gain, there are certain situations where that information is helpful. For example, if a runner is working with a podiatrist or doctor but is still getting injured constantly, then pace is something to look at because it’s directly related to running economy or running efficiency – the amount of work you need to do to maintain a certain speed.

The most efficient cadence, according to Daniels, is about 180 steps-per-minute.

This is based on his testing runners at a variety of stride rates and always finding that this rate uses the least amount of energy. If you’re working on improving your running form then check your cadence every few weeks to determine if your efficiency has improved.

5 EFFICIENCY IS GREAT, BUT DON’T GET HUNG UP ON IT Cadence is just one measure of running efficiency. Some of the most advanced running watches also track vertical oscillation (your up/down movement or “bounce”) and ground contact time (the amount of time your foot stays on the ground with every step). But Honerkamp doesn’t believe these metrics are something the average runner needs to worry about.

Daniels agrees with Honerkamp, saying that “a runner who tends to bounce up and down a lot will certainly be less efficient than a runner who focuses on moving horizontally instead of vertically.” Instead, he tells his runners to “Try to imagine you are running over a field of raw eggs and you don’t want to break any of them.”

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18 COMPETE 2017 Pride Run Phoenix Special Edition

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FITNESS

GOING DEEPER WITH NORTH MOUNTAIN CARDIO NO DOUBT YOU ENJOY BEING physically active and know that exercise and physical fitness are important for good health. So what if there was a program designed for people who want to continue to maintain and improve their physical fitness — endurance, strength, body composition – and also to optimize their health while reducing risk of future disease?

North Mountain Cardio has just such a program. Not everyone is an athlete and even people who are physically active can develop or be at risk for physical and metabolic disease. That’s why we took skilled personal trainers, a university-level exercise physiologist and a physician certified in metabolic

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and cardiovascular disease and preventive medicine and asked them to create a place where everyone interested in good health, fitness and well-being will be welcome.

Your knowledge and experience levels don’t matter. Improved physical and functional fitness, better metabolic balance and health as well as a reduced risk of future disease are options that are available to virtually all of us.

We even provide behavioral science tools that can help remove potential obstacles and focus motivation so you can better attain your goals.

Visit us online at www.northmountaincardio.com, call us at 602-714-6783 or just stop by.

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