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WE RUN THE NATION!
Executive Director’s Letter
Health & Safety Spotlight
Facebook Friends Share Web Poll
Performance Nutrition for Men & Women Families Together Hot Weather Running Tips
12 RRCA Member Spotlight
Racewalking Angkor Wat Marathon & Half Marathon
by Jeff Horowitz
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When Good Enough Is Good Enough
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20 RRCA Program Spotlight Runner Friendly Communities Championship Event Series Run@Work Day
24 RRCA Awards Spotlight Hall of Fame Inductees RRCA Road Runners of the Year
30 RRCA Coach’s Training Tips
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Executive Director’s Note
here’s a lot of talk out there these days about the importance of getting 30 minutes or more of exercise several days a week in accordance with the U.S. Physical Activity Guidelines. This is great advice that everyone should take to heart. I feel, however, there’s something missing from this talking point: how busy Americans can make time for that 30 minutes of exercise. Not only do we need to continue to remind people to get regular physical activity, we need to conJean Knaack tinue to remind them how they can find the time to do so. As a mother of two school-aged children with their own activities and my own full-time job, I know how difficult it can be to make time to exercise. I’m fortunate that my kids are now at ages where I can take them to the track to run with me or they can ride their bikes alongside me for longer runs, but making the time is still a balancing act for our family. On page 18, Jeff Horowitz shares some ideas for making time in your schedule to get the exercise and training you need to stay fit. The RRCA works in partnership with several organizations in addition to our running club and event members to promote running as a sport and healthy physical activity that enables people to get the exercise they need. On page 10, you’ll learn about the new “Together Counts” campaign recently launched by our partners at the Healthy Weight Commitment Foundation. Together Counts is a nationwide program inspiring active and healthy living. The principle behind the program is Energy Balance, which means balancing the calories we consume with the calories we burn. Calories in, calories out. It’s that simple. Please join the Knaack family and encourage your family and friends to take the pledge at TogetherCounts.com Make time in your day to eat healthy meals with your family and get out on a run together at least twice a week. —Jean Knaack
ClubRunning Spring 2011 www.ClubRunning.net ROAD RUNNERS CLUB OF AMERICA (RRCA) Executive Director Jean Knaack RRCA President Brent Ayer SHOOTING STAR MEDIA, INC. Group & Coordinating Editor Christine Johnson, firstname.lastname@example.org Designer Alex Larsen Photographers Victor Sailer PhotoRun.net Action Sports International (ASI) BigStockPhoto.com Brightroom.com Julia Emmons Kelly Richards Mary Mallon Matt Mendelsohn Proofreader Red Ink Editorial Services, Madison, WI Pre-Press/Printer W. D. Hoard & Sons Co., Fort Atkinson, WI
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RRCA Members Speak RRCA Facebook Friends Share Their Travel Plans Recent Discussion Topic: Did you take a running-specific trip/vacation in 2010? Where did you go and why? Do you have plans for a trip in 2011? Robert Martin from San Diego says, “I won’t go on a trip out of town unless there is running involved. This year I went out on three trips: Bridgeport, California for the Mountain Warfare Training Challenge 10K; Denver, Colorado for the Boulder Half Marathon and RRCA Coaching Certification; and Sacramento for the California International Marathon.” Janice Woolery from Kansas says, “Those are generally the only kind we take anymore. The most fun was going to Missoula, Montana for the Missoula Half Marathon. We did the half because a friend was doing her first full and we wanted to be there to cheer at the finish. The race was impeccably done. Vacationing in Glacier National Park after was delightful!” Michael S. Bowen from Florida says, “The vast majority of our non-business-related travel has a run or race at the heart of the agenda. We ran several races in New Orleans (Jackson Day 9K, Rock ’n’ Roll/Mardi Gras HM, Crescent City Classic 10K, IM 70.3 NOLA, Fiesta de San Fermin en Nueva Orleans, (Sweet 16) NOH3 Red Dress Run, NOTC/NOAC Turkey Day 5-Miler, Old Man River 5K/HM) last year, as well as Ft. Walton Beach, Florida (Jingle Bell 5K/10K Run) and
Lakeland, Florida (Race the Lakes 10K). This year looks to be nearly as travel/run-focused. We’ll do Rock ’n’ Roll/Mardi Gras, as well as the Crescent City Classic, but the rest of the year depends on business demands and health.” Jennifer Kimble from Texas says, “I’m going to run the Grand Canyon R2R2R this year.” Kelly Richards from Texas says, “Absolutely. I went on a few running trips starting with the annual RRCA Convention in April. Then Idaho for the Coeur d’Alene Marathon, up to Minnesota for the Ragnar Great River Relay, took a detour to Columbia, Missouri for the Heart of America Marathon while driving from Minnesota to Texas and went to Orlando for the Inaugural Disney Wine and Dine Half, then on to Canyon, Texas for the Palo Duro Canyon 50K. Plans for 2011 include the Bataan Death March in New Mexico and the RRCA National Convention featuring the Marine Corps Marathon Historic Half. I’m also already planning for what will be the second annual Jerusalem Marathon in 2012.” (Editor’s Note: Read about Kelly’s adventures in Cambodia on page 12.)
You may participate in our RRCA Facebook discussions
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RRCA.org website poll Do you plan to travel out of town for a race in 2011? Total Votes: 450 No, there are enough events in town to keep me running all year long. — 10% (45)!
Yes, I will drive up to 75 miles out of town this year to run in an event, but I won’t stay overnight. — 14% (61)
Yes, I will drive over 75 miles out of town and plan to spend one or more nights in a hotel to run in an event. — 27% (119)
ox Jos5h0kC 2:43:45
We invite our readers to participate in the RRCA website polls at RRCA.org
Yes, I will travel over 100 miles out of town, which will include airfare and hotel costs to run in an event. — 49% (218)
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FIND YOUR STRONG
Health & Safety Spotlight
Performance Nutrition: How Men’s and Women’s Needs Differ By Marie Spano, R.D. From When Harry Met Sally to Men Are from Mars, Women Are from Venus, many books and movies have highlighted the differences between men and women. And if you look beyond social and relationship differences, you’ll find that men and women have different nutritional needs, as well. So the next time you dine with your significant other, son or daughter, or friend of the opposite sex, keep your nutrition needs in mind.
Men, in general, are bigger and have more muscle mass than females. Because muscle is a metabolically active tissue, meaning that, at rest, it churns through more calories than fat does, men typically require more calories every day. If you’re a female, it’s important to keep this in mind because studies show that females tend to gain weight after they get married. First comes love then comes domestic weight gain? Not if you pay attention to your serving sizes.
Along with differences in calorie needs, men and women often have different protein needs (based again on body weight, though activity also plays a role in protein needs). Though women often need less protein per day, many female athletes skimp on their protein intake. If you keep track of your diet for a few days, tally up your total protein intake and be sure you are getting a minimum of 0.55 grams of protein per pound of body weight. Protein is vital for muscle tissue recovery and repair, and therefore, if you feel like your body is physically fatigued, lack of protein may be to blame.
Though men can get osteoporosis, women have a greater risk of developing this brittle bone disease. And according to 2005–06 national survey data from the U.S. Department of Agriculture, only one-third of U.S. citizens 1 year old or older meet the adequate intake for calcium and vitamin D. And females ages 15–50 are even less likely to consume enough of these two nutrients compared to men of the same age. How can you get more calcium and vitamin D? Bump up your intake of milk and vitamin D-fortified yogurt. If you don’t love dairy, try a dairy substitute that’s fortified with both nutrients (though you’ll miss out on quality protein found in milk). And, though men should get enough total calcium and vitamin D, they shouldn’t overdo it. Some studies suggest an increased intake of dairy products is associated with risk of prostate cancer.
Women lose iron each month through their menstrual cycle and, therefore, their iron needs are greater than those of men. If you’re a female and
think you may be anemic, talk to your physician first and get tested before self-prescribing iron supplements.
Our fiber needs correspond with our total daily calorie needs, and therefore, men require more fiber per day than women. Both sexes should aim for about 14 grams per every 1,000 calories they consume or, about 25 grams per day for women and 38 grams for men. In addition to the top nutrient needs mentioned above, men can tolerate more alcohol than women can, first, because, in general, men weigh more and second, because regardless of weight, men have more body water, and alcohol disperses in body water. According to the American Cancer Society, men should have no more than two drinks per day and women should have no more than one per day. Women are more likely to develop liver inflammation (alcoholic hepatitis) and they are more susceptible to alcohol-related heart disease than men. Drinking also increases one’s risk of breast cancer and drinking during pregnancy puts the fetus at risk for fetal alcohol syndrome.
Marie Spano, MS, RD, CSCS, CSSD is one of the country’s leading sports nutritionists. She combines science with practical experience to help Olympic, professional, and recreational athletes implement customized nutritional plans to maximize athletic performance. Spano is the sports nutrition consultant at Competitive Edge Sports and runs Spano Sports Nutrition Consulting. References
Rochman, B. 2009. First comes love, then comes obesity? A new study links domestic bliss to serious weight gain. Time 173(26): 54. Jeffery, R.W., Rick, A.M. 2002. Cross-sectional and longitudinal associations between body mass index and marriage-related factors. Obes Res 10(8): 809–15.
AWARD WINNING STRONG The totally revolutionary Kinvara gives you a minimalist, light weight everyday training shoe with incredible responsiveness and cushioning. So get going. Your strong is waiting.
Moshfegh, A., Goldman, J., Ahuja, J., Rhodes, D., LaComb, R. 2009. What We Eat in America, NHANES 2005–2006: Usual nutrient intakes from food and water compared to 1997 dietary reference intakes for vitamin D, calcium, phosphorus, and magnesium. U.S. Department of Agriculture, Agricultural Research Service. NIH. Women and Alcohol. www.pubs.niaaa.nih.gov/ publications/womensfact/womensfact.htm Raimondi, S., Mabrouk, J.B., Shatenstein, B., Maisonneuve, P., Ghadirian, P. 2010. Diet and prostate cancer risk with specific focus on dairy products and dietary calcium: a case-control study. Prostate 70(10): 1054–65.
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Health & Safety Spotlight
Families That Play Together and Eat Together Build Lifelong Active Healthy Habits Together By Lisa Gable Executive Director, Healthy Weight Commitment Foundation Lee Iacocca, former president of Chrysler, once said, “The only institution that works is the family.” I don’t know if it’s the only one that works, but it’s hard to think of another that works as well. That’s why it makes sense to mobilize the power of the family—of families across America—to combat obesity, especially childhood obesity. Beating obesity takes two things: people consuming fewer calories and expending more calories through healthy physical activity. It’s called energy balance, and families eating and playing together can help achieve it. It comes down to this: a family meal or a family activity can be a teachable moment. Families eating together or engaging in a physical activity— even a simple walk—is an opportunity for parents to do what parents do best: teach by example. That’s why the Healthy Weight Commitment Foundation and the RRCA have launched a national campaign called the Together Counts™ program to encourage families to eat meals and engage in physical activities together to counter obesity and promote good health. Iacocca may have based his comment about the effectiveness of families on judgment, instincts, and personal experience. But there are also lots of studies to demonstrate the value of families eating and playing together. Studies by Harvard University, University of Minnesota, University of Missouri, University of Tokushima in Japan (and others) have demonstrated that families sitting down together at the family dining table on a regular basis leads to improved physical health and away from obesity. As a recent article on the online Huffington Post pointed out, “Dinner makes a difference. Family dinner is our best bet at an immediate impact in childhood obesity.” These studies came up with some fasci-
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nating nuggets of information. For one thing, adolescents who eat with their families grow up to be healthier adults, more likely to eat more fruit, dark-green and orange vegetables, and key nutrients. And families eating meals together frequently generally consumed higher amounts of important nutrients such as calcium, fiber, iron, vitamins B6 and B12, and consumed less overall fat. On the flip side, adolescents who reported
never eating family dinners were significantly more likely to be overweight than adolescents who reported 5 to 7 family meals per week. There is also considerable academic support for the value of family participation in physical activities, such as Make Physical Activity a Family Event, by academics at the University of Northern Iowa (http://appliedsportpsych.org/Resource-Center/ Parents/articles/familyevent). As the paper points out: Children model their own behavior on the behavior of the adults in their lives, and they are more affected by what their parents do than what they say. Just think how often you hear young adults credit their parents as sports or fitness role models. Kids derive strength from their parents. When they engage in physical activity together, kids draw the resolve and discipline they need to keep at it. No wonder the First Lady’s Let’s Move! initiative to combat childhood obesity makes it a priority to promote healthy physical activity, issuing a challenge to families to be among the first to achieve a Presidential Active Lifestyle Award (PALA) by committing to physical activity 5 days a week, for 6 weeks. So, how does the Together Counts campaign help families lead healthy and active lives? To begin
with, the initiative articulates the advantages of family meals and healthy family activities through the Internet and other communications vehicles (www.togethercounts.com). Families are asked to pledge to eat meals and engage in healthy physical activities together. They are provided with tools to track their progress and compare them with the results in their communities and across America. Families are able to share successes, tips, and ideas on Facebook, directly from the website. Mobile apps give participants access to log and track their progress anywhere. The RRCA will promote the Together Counts message through the Kids Run the Nation Program and through their Join a Club campaign efforts. Small steps repeated over time yield big results. People feel good and positive about achieving their goals and are more likely to continue on a path that has demonstrated success. Families who eat together and share regular physical activities are happier and healthier. When kids see their parents eating a balanced diet and engaging in regular physical activity, they get a life lesson—one that is reinforced daily. That’s why “together counts”—and why this campaign should make a major difference in helping families reduce obesity. Take the Together Counts pledge today at www.Togethercounts.com
The Healthy Weight Commitment Foundation brings together 160 retailers, food and beverage manufacturers, restaurants, sporting goods and insurance companies, a professional sports organization, NGOs, trade associations, and the U.S. Army to do their part to help families reduce obesity, especially childhood obesity. The RRCA is a proud partner of the Healthy Weight Commitment Foundation.
Health & Safety Spotlight
Hot Weather Running Tips Running in the heat of summer can be dangerous if you don’t follow proper precautions and preparations. The RRCA provides our hot weather running tips to keep you safe this summer.
You can lose between 6–12 oz. of fluid for every 20 minutes of running. Therefore, it’s important to pre-hydrate (10–15 oz. of fluid 10–15 minutes prior to running) and to drink fluids every 20–30 minutes of your run. To determine if you’re hydrating properly, weigh yourself before and after running. You should drink one pint of fluid for every pound you’re missing. Indications that you’re running while dehydrated are a persistent elevated pulse after finishing your run and urine that’s dark yellow in color. Keep in mind that thirst is not an adequate indicator of dehydration.
Avoid running outside if the heat is above 98.6˚ and the humidity is above 70–80%.
While running, your body’s temperature is regulated by the process of sweat evaporating off your skin. If the humidity in the air is so high that it prevents this, you can quickly overheat and literally cook your insides from an elevated body temperature. Check your local weather and humidity level before you head out on a daytime run.
If you become dizzy, nauseated, have the chills, or cease to sweat during a run, STOP RUNNING, find shade, and drink water or a fluid replacement drink. If you don’t feel better, get medical help. Heatstroke occurs when the body fails to regulate its own temperature and the body’s temperature continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or unconsciousness) and skin that is red, hot, and dry, even under the armpits. Heatstroke is a life-threatening medical emergency requiring emergency medical treatment.
Run in the shade whenever possible and avoid direct sunlight and blacktop. When you’re going to be exposed to the intense summer rays of the sun, apply a sunscreen with at least 15 SPF and wear protective eyewear that filters out both UVA and UVB rays. Also consider wearing a visor that will shade your eyes and skin, but will allow heat to transfer off the top of your head.
To prevent heat-related illness, run in the morning or late afternoon hours to avoid the peak heat of the day.
If you have heart or respiratory problems or you are on any medications, consult your doctor about running in the heat. In some cases, it may be in your best interest to run indoors.
Wear light-colored, breathable clothing. Don’t wear long sleeves or long pants or sweat suits. Purposefully running in sweatsuits on hot days to lose water weight is dangerous and increases your risk of overheating!
Plan your route so you can refill water bottles or access drinking fountains. City parks, local merchants, and restaurants that are runner-friendly businesses are all good points to incorporate on your route during hot weather running days.
Be sure to tell someone where you’re running and low long you think you’ll be gone, and carry identification.
Mary Mallon/Salt Lake City Track Club
Stay hydrated, cool, and safe this summer!
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RRCA Member Spotlight
Racewalking Isn’t a Lesser Event, It’s Just a Different One At least once in your life you probably have seen Olympic swimmers competing in the butterfly event. It’s a grueling race that takes innate ability, technical skill, and dedicated training. I doubt if many of you watched the competitors exhaust every ounce of energy at their disposal at the finish of the race and then said to yourself, “If they were real athletes, they would swim the freestyle.” I’m a racewalker. Good racewalkers have innate ability, technical skill, and dedicated training. But I bet that many runners don’t consider racewalkers real athletes. If they were real athletes, they’d be running. Racewalking is an event in the broader sport of track and field, just like the hurdles or long jump. It’s been an Olympic event for more than 100 years. The world record holder for the 50K racewalk—31 miles—completed the event at a pace below 7 minutes per mile without running. Once you are going faster than about a 13:00 minutes per mile pace, it takes more energy to racewalk that speed than it does to run. A runner going at a 10-minute-per-mile clip may be loafing along. The racewalker beside her is working hard—just like someone swimming the butterfly stroke would have to work really hard to keep up with someone swimming freestyle. I want this article to answer two questions for someone who is or has been a runner: First, why would I want to learn to racewalk? Second, what is racewalking? Here are five reasons why a runner like you should want to learn to racewalk: 1. You might find this is an event at which you excel. Tim Seaman (thats him above) was a fair high school distance runner. He took up racewalking, became a two-time Olympian, and has won more than 40 U.S. national championships at various distances. You’ll never
know if this is your sport if you never try it. 2. You might be able to continue aerobic training while recovering from a running injury. Racewalking is highly aerobic but low impact. Many racewalkers were runners who first tried racewalking after suffering a running injury. 3. You might be able to extend your competitive lifespan. As some people age, their joints can no longer take the pounding of training for running events but they miss competition. They find that racewalking doesn’t hurt their joints and they can compete in judged racewalk competitions. I know two people competing nationally who are older than 90. 4. You might find racewalking a good cross-training activity that helps your conditioning. It’s highly aerobic and uses 95% of the muscles in your body, while running uses only 70%. 5. You might enjoy it. I got into racewalking for the competition, but I enjoy it so much I would continue even if I didn’t compete anymore. Many, if not most, racewalkers rarely compete in judged racewalks. They racewalk for its health and fitness benefits and for the social friendships they develop with other racewalkers. Also, some racewalkers were never runners. They were pedestrian walkers who wanted something more aerobic than just walking. Racewalkers frequently enter road races with runners and try to maintain a legal racewalking form even though there are no judges to disqualify them. You get significant personal satisfaction coming in ahead of runners when you know how much more effort it takes to racewalk a given pace. What is racewalking? The official definition has two parts. The language is a bit legalistic, but the essence is this: It must appear to the human eye that the racewalker never has both feet off the ground at the same time, i.e., there is no visible “in flight” period as there is with running. This contributes to the low-impact nature of the event. The lead leg must be straightened at the
By Brent Bohlen knee at the time of heel strike and must remain straightened at least until the leg is vertical beneath the body. The first part of the definition doesn’t cause new racewalkers much problem, but the second part takes some practice. The racewalking technique helps one walk quickly and efficiently while staying within the bounds of the two-part definition. You can learn the basics of the racewalking technique and begin enjoying its benefits in less than a half hour, but you can spend years mastering the technique. Dr. Alan Poisner, a friend from Kansas, took up the sport in his 50s. Even though he was getting older, he got faster every year for 8 years as his technique improved. Some people racewalk at an easy pace, just like some people jog slowly. But racewalking can be just as physically demanding as elite-level running if you want it to be. The aerobic conditioning can be the same. You can get your heart rate up just as high when racewalking as you can when running. Resting heart rate is a fairly good indicator of aerobic condition. I’ve been racewalking for about 5 years and always train with a heart rate monitor. For the past couple of years when I would drive out to an area to train in the morning my heart rate would drop to 48 beats per minute. This spring I’ve been training for a marathon and my resting heart rate has been going down to 43 or 44 beats per minute. Not bad shape for a man who just turned 60. So, runners, give racewalking a little respect. Better yet, give it a try. In 2009, Bohlen won Silver and Bronze medals in the 55–59 age-group in the 5K and 1500m racewalks at the National Senior Games at Stanford University and that September placed 24th overall out of more than 2,600 finishers at the New Albany (OH) Walking Classic 10K, the largest all-walker race in the country. For more about racewalking, check out his website at www.boomerwalk.com and the best overall racewalking website, www.eracewalk.com
A Monkey, Elephants, Temple Ruins, and Runners from 53 Nations By Kelly “K2” Richards, RRCA At-Large Board Member The Angkor Wat Marathon and Half Marathon was created with the goal of creating a better society through sports and the objectives of stopping the use of landmines and strengthening world peace. In recent years, the race has also promoted AIDS education and prevention. The United Nations states, “Sport and physical education provide a forum to learn skills such as discipline, confidence and
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leadership and they convey core principles that are important in democracy, such as tolerance, cooperation and respect. Sport and physical education teach the fundamental value of effort and how to manage essential steps in life such as victory or defeat at an early stage.” It’s demonstrated through the race that sport and physical education assure a significant role of promoting education, health, de-
velopment, and peace. Sort of heavy stuff for someone who just wants to run a marathon while on vacation. It’s an opportunity for an attitude adjustment. Cambodia has one of the world’s largest concentrations of people with disabilities, many of whom are landmine (blast) survivors. Seeing ordinary people who have lost their limbs by stepping on a landmine is heavy stuff
RRCA Member Spotlight ples, an artificial lake, across a moat and through a monastery and stone gate. The roads are lined with tall trees that are hundreds of years old, providing excellent shade. (If only they could block the humidity!) Children line up in several areas, eager to receive high-fives and collect the empty water bottles, which they’ll sell to recyclers. I literally burst out laughing at the girls who are clapping and yelling, “Hurry up, hurry up, madam. Hurry up!” Yes, the children and 3,000 other runners from 53 nations make for wonderful company on the first loop. I chat briefly with a French man who wants to know if I know a certain runner that lives in the U.S. This makes me laugh. I run with a South African for the last 11K of the first loop. My most frequent comment is: I’m running too fast. The instructions for crossing the mat at
the finish line for the Half, circling around and going back on the course were drilled into our heads. Even as directionally challenged as I am, it’s clear to me what I need to do and where to go. What I’m not prepared for are the barricades blocking the road, the number of spectators, general finish line chaos, and the volunteers who won’t accept “no” as an answer when offering a finisher’s certificate. They think I am finished with the race because everyone else crossing the mat at the half is done. As it turns out, I am one of only a handful doing the full marathon. What I didn’t know until the day before the race is that the official race is a half marathon. While open to anyone, only some of those in my tour group are running the full marathon. I’m not particularly pleased with this news. I’m shocked actually. I’m confused and a bit angry to learn this now. I’m a little
(Clockwise from left) Ta Prohm Temple (1186), built by King Jayavarman VII and dedicated to his mother, is considered to be among the most fascinating temples. Sarah Srang (1190–1210) is an artificial lake opposite the monastery built by King Jayavarman VII and is used for ceremonies and royal baths. Bayon Temple (1190), is a 3-story-high mountain temple made of sandstone. Overall male and female marathon finishers Anthony (3:22) and K2 (3:39). Kelly Richards at the finish line doing her 339 push-ups.
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indeed. Watching amputees line up at the start of a race with their prosthetics or in wheelchairs, being cheered on as heroes rather than scoffed at as societal outcasts is uplifting. It brings me hope that these survivors will be accepted in their daily lives and not just on race morning. And it serves as a humble reminder to be thankful for the things I often take for granted, such as being able-bodied and an American who lives without fear of being maimed or mortally wounded when out for a walk or run. The race program includes a Health Check List. There are questions each runner should ask themselves and, if any apply, it’s recommended that the runner carefully reconsider participating. Question 7 is my favorite: Are you hung over? The 21-kilometer loop course awes at every meter as it winds around ancient tem-
The Run Is A Beauty. The Party Is A Beast.
Disney Wine & Dine Half Marathon Weekend 9/30–10/1/2011 Imagine running through the Disney Parks—at night! You’ll race under the stars and enjoy world-class Disney entertainment all along the way. The highlight of your dream run? A private Epcot® afterparty and an exclusive finisher medal! Register at runDisney.com S&R-10-15970 © Disney
RRCA Member Spotlight
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weak because I dump half of it on my head. It’s so hot and humid, I can’t get any stickier. The race is marked in kilometers. I like this because you reach kilometers faster than miles and there is no possible way, at least for me, to figure out mile pace so I don’t even try. I just run a pace that feels good. I gulp and mutter an “uh-oh” when I see my half-split (1:46:58); it’s recklessly fast. I don’t have any time to dwell on it, though, because I have to figure out how to get through the throng of spectators, around the barricades, away from the volunteers and back on the road. A sweet little girl follows me and literally runs down the road trying to give me the Half Marathon finisher’s certificate. This is a volunteer doing what she was told: make sure everyone gets one these. As I was saying, I like the course being marked in kilometers. The funny thing is, just as with miles, kilometers move farther apart in the later part of a race. With 8K to go, my lackluster math skills tell me I have approximately 4 miles left to go. It’s hard to remember to carry over and add up all those .21s! Just the thought of 4 miles immediately has me thinking “Just a run back to the clubhouse, no big deal.” I quickly stop this line of thinking, as I don’t want to detach. I want to be in the moment because at this moment I am in the Kingdom of Cambodia. I am in Asia. I am running through beautiful landscape around centuries-old temples. I am right where I want to be. I tell myself that if I make it to the 5K-togo mark without walking—which seems remarkable to me since pre-race I figured I’d be walking a lot—then walking at all is out of the question. I am having that all-too-familiar debate with myself. Just walk for a few seconds, it’ll feel good. No walking. Slow down if you need to but no walking! C’mon, walking will feel good. Wait, do I feel bad? Not really. Not bad enough to walk! Back and forth, like a slow game of table tennis. I know I’m the lead female. I want to stay in the lead—badly. I think I’m maintaining a strong pace. I pass the 5K-to-go mark and I’m still running. I meet up with my personal motorbike support that will stay with me until the finish line. Now I’m starting to feel like a celebrity! Not really. I actually feel like I should feel like a celebrity but what I feel is relieved that I won’t have to guess when I’ll have fluids again and glad I don’t have to carry anything. Just take a sip, dump some on head, take another sip, put lid on and throw bottle in basket at front of motorbike. When thirsty, wave hand, move to side, wait for motorbike to be within arm’s reach, grab bottle, drink, pour on head, etc. It is the perfect arrangement; I recommend this for every race! About this time, I pass a few half marathoners. It’s silly but I’m encouraged by this. It makes me feel fast. I am passed by
some intrigued Japanese tourists on a motorbike who circle back to find out exactly what I am doing. Based on their reaction to my explanation, they were highly amused by me running “two loops.” Clearly, the heat is getting to me because I’m annoyed at their laughing and pointing. I secretly hope they’ll run into a mound of elephant dung. Now just 4K to go and my mind is made up: there will be no walking. I’m determined to push myself. It will not be my best time but it will be far from my slowest time, which I expected to run on this steamy morning. With 1K to go, I go for the finishing sprint. At some point, I realize a kilometer is a lot farther than the standard .2-mile marathon finish sprint. I worry that my escort will think I need medical attention, as I’m practically groaning and definitely panting but I am running faster. I’m sprinting towards what is likely to be my one and only first-place female finish at any marathon, official or not. I’m overcome with emotions as I finish. I’ve just run my fastest marathon (3:39:08) in three-plus years. I’m thrilled with my performance. I’m grateful that I’m able-bodied and strong-willed. I’m thankful I have all my limbs and that I’ve never lived in fear of taking a wrong step and having my body parts blown off or my life blown away. Notwithstanding this gratitude, I’m also so ready to sit down and to celebrate with a cold beer. Then I remember I “saved” 25 push-ups for the finish line. Muttering to remind myself of how lucky I am rather than mumbling about why I’m doing this silly push-up challenge for the year with my running club, I get on the ground and complete the last of my 339 push-ups on day 339 of the 365-day challenge. Then it hits me, I ran a 3:39 marathon on day 339 of my club’s push-up challenge! Anthony, the overall male winner, and the Half Marathoners from our group notice I have finished. I think they’re surprised to see me. I receive my medal and congratulatory hugs from my new traveling running buds. Finally, it’s time to grab a cold Angkor Premium Lager and wait for the others to finish so they, too, can join the exclusive Angkor Wat Marathon finishers’ club.
frightened at the thought of potentially running alone. I don’t need dozens of bands and cheer squads, but I do like to see and be near other runners—especially in the late miles of a long-distance race. Talk about giving new meaning to “Run my own race.” All this provides another attitude adjustment opportunity. Not running isn’t an option, so I deal with it by focusing on the exclusivity of it: I’m running a marathon, in Asia, that less than a dozen other people in the whole world get to run. Okay, this is starting to sound cool. The marathon is officially an unofficial event run with permission from race officials and local authorities. Official or not, the roads are now open to vehicles; the aid stations, spectators, and other runners are gone. It is 21K of solo running. Well, solo except for the hundreds of motorbikes, pushbikes, tourist buses, cars, trucks, one monkey, and a half dozen elephants. It’s the first time in my life I worry about avoiding elephant dung while racing! Dodging all the traffic is tiresome but keeps me focused since that whole yielding to pedestrian thing doesn’t really apply in Cambodia. There is a shoulder, but running on it is difficult because the dirt is rocky. I keep telling myself to think of it as running on a soft surface but it feels like a hard rocky road, not a soft surface so I keep drifting to the edge of the road but the slant of the road is uncomfortable, too. After awhile, I switch from facing the traffic to running with the traffic. This is mostly to prevent myself from watching the vehicle that is going to run me off the road and presumably kill me. Imagine the embarrassment of being killed by a motorbike, even if it does have four passengers on it! But the real concern is the buses. The pecking order is clearly established, and buses are kings of the road. By the end of the race, I decide that a driver’s day would be almost as ruined as mine would be if he runs me over, so I start running in the middle of the lane where it’s smooth and flat. Besides, I figure they’d hit my escort before they could get to me. During the second loop, our support comes from people on motorbikes that identify us by black and red yarn we tied around our wrists. I thought the fact that we were the only white people still running down the road wearing race bibs would be enough clues to our identity, but hey, who am I to argue with a well-thought-out plan? It’s a little unnerving not knowing the next time aid will be available, so I am happy each time I see our support, which is frequently enough. Water versus electrolyte drink (made from powder brought from the U.S.) is lost in translation. I am given electrolyte fluids even when I have requested water. Luckily, the electrolyte drink is quite
9 oz. – from start to finish. The new Kwicky Blade-Light features revolutionary Ion-Mask™ technology. Waterstation. Rain. Sweat. Nothing gets in. Now that’s gonzo. kswiss.com/kwicky
When GOOD ENOUGH
How to Keep Your Running Intact When Time Is Scarce
“I don’t have the time to run.”
If only I had a dime for every time someone said that to me, I could buy a new GPS watch. There was a time, not very long ago, when people believed that new technology would make life easier and create more leisure time. Now it seems like technology has had the opposite effect. As work stretches out beyond the 9–5 boundaries and family and social obligations take priority, training time often dwindles down to a few precious hours a week and hopes of properly preparing for a marathon are lost along the way. It doesn’t have to be that way. With a little planning and creativity, you can not only get in your weekly runs, but even train for that marathon you’ve been hoping to sign up for. Here’s how. With free time at a premium, the first thing to figure out is what are your key workouts and when you can do them. If you no longer have the luxury of going for a run every day, it would be unrealistic to plan to do that. But if you target the most important runs, you’ll find that you can be as fast and strong as you used to be—or more so—on fewer running days. As I explain in my upcoming book, Running Smart: How to Run Your Best Without Running Yourself Ragged (Velo Press, September 2011), intensity is more important for fitness than sheer volume. If you can’t count on running every day, make the days you can run count. Get up earlier and get in your run before work. This is an obvious one, but it needs to be said. Don’t count on doing your runs after work. Between fatigue, hunger, and unexpected time-devouring crises, the window on an evening run can slam shut in the blink of an eye. If you need to get up at 5 or 6 a.m., do it. You’ll be surprised to see how many other runners are out there, too. Seeing dawn break and knowing that your workout goal has already been met is a great way to start the day. Do two-a-days. Don’t have time for your scheduled long run? Do half in the morning and the other half in the evening. Or break it up even fur-
By Jeff Horowitz
ther. I’ve had days where my daily mileage was 10 or 12 miles, broken up into a mile or two here or there all through the day. It all counted, since the endurance-building benefits of multiple runs done on the same day are comparable to that of a single long run. You might even have a stronger pace for these shorter runs than you could sustain for a single longer run, which will help improve your speed and running economy. Make your commute part of your workout. Running a few miles to work (or from the train station, bus stop, or parking lot) takes longer than driving or taking public transportation, but it takes less time than commuting and running combined. Do a round trip running commute and you’ll get in your two-a-day workout. Saving money and the environment are just added bonuses. The trick here is to work out the logistics. The best scenario involves a locker room or shower facility at your job that you can use, or a nearby gym that you could join. In a pinch, you can wash up in the restroom. Regarding office wear, you could bring a supply of clothing to your job if you have somewhere you could store it, and get to know a local laundry and dry cleaner service. You could also take the day’s clothing in a backpack. While many people don’t like the idea of running with a loaded backpack, it’s actually a good training tool. Since excessive lateral and vertical movement will cause the backpack to swing wildly, you’ll be forced to quiet your form to keep the backpack from jumping around. Over time, this could save you from a wide range of impact-related injuries. Go for quality over quantity for mid week runs. Only have a 30-minute window in which to run? Then do a hard 30-minute tempo run at 80–85% of your maximum heart rate (or an 8 out of 10 on the Rate of Perceived Exertion scale). This intense workout, done once or twice a week, could dramatically improve your speed, form, and overall fitness, even as it fits neatly into your schedule. Do a stairwell workout. Can’t make it to the track? You might have a suitable alternative right in your office building, especially if it has four or more floors. Run up the stairs two at a time to build power, or one stair at a time to improve cadence and increase leg turnover, while using the journey back to the bottom as recovery between repeats. In addition to building explosive power and improving running form, this workout is a relatively lowimpact alternative to fast running. And it’s time efficient; an intense workout should take only 20–30 minutes. Be realistic and balanced. As our lives get more complex, it’s important to keep everything in perspective. An easy short run with my young son might not be a killer workout, but it’s still a workout, and it’s also family time. Even if these workouts compromise my speed a bit, I wouldn’t trade them for all the PRs the world.
Jeff Horowitz is an RRCA-certified running coach, as well as a certified personal trainer and triathlon coach. He’s the author of My First 100 Marathons: 2,620 Miles with an Obsessive Runner (Skyhorse, 2008) and writes for several sports and running magazines, including this one. His story “RUNNING HIGH: Encounters with the Himalayan Stage Race” appeared in our Summer 2010 issue and “Become a Complete Runner” appeared in Fall/Winter 2009. He’s run over 140 marathons in every state, as well as on most continents, including Antarctica, but his biggest challenge is helping his wife Stephanie chase after their 4-yearold son, Alex. Contact him at Jeffrey.Horowitz@msn.com or www.RuntotheFinishLine.com.
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RRCA Program Spotlight RRCA Announces Its First-Ever Runner Friendly Communities The Road Runners Club of America is pleased to announce the first communities to receive the Runner Friendly Community® designation, especially our 2011 Outstanding Runner Friendly Community award going to the Monterey Peninsula in California. The goal of the Runner Friendly Community program is to shine a national spotlight on communities that stand out as runner friendly and to provide incentives and ideas for communities to work toward becoming Runner Friendly Communities. Runner friendly communities can increase the quality of life, improve physical activity for residents as outlined in the National Physical Activity Plan, and provide increased economic impact for the community. “Each organization that completed our detailed application on behalf of their community clearly outlined how their community is meeting and, in many ways, exceeding our criteria,” explained Jean Knaack, RRCA executive director. “While all are deserving of the designation, Monterey Peninsula was a clear standout for our Outstanding Runner Friendly Community award for 2011.”
Monterey Peninsula, CA
Outstanding Runner Friendly Community
Application submitted by Big Sur International Marathon. View their Runner Friendly Community video spotlight at www.rrca.org/programs/runner-friendly-community/official The Monterey Peninsula is one of the nation’s top visitor destinations, offering an abundance of outdoor activities. The numerous trails are well suited for walking, running, and biking. This abundance of great running routes make the Monterey Peninsula a perfect spot for foot races, which serve as fundraising events for local charities. A few of note are the Big Sur Half Marathon on Monterey Bay, the Together with Love Run, the Stevenson School Run, the SPCA’s Wag ‘n’ Walk, the Juvenile Diabetes Coastal Walk, and the Triathlon at Pacific Grove, to name a few. The Monterey Peninsula is a devoted running community. Not only do thousands of local residents participate in all the local races, but many in the community volunteer. The Big Sur International Marathon counts nearly 2,500 volunteers for its spring race. The area is also home to the nonprofit running club Wednesday Night Laundry Runners (WNLR) with over 250 members. In addition to the strong support of elected officials and city staff
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members, the local Chambers of Commerce and Convention & Visitors Bureau promote outdoor activities such as running in their promotional materials and outreach to visitors and the travel media. The Monterey County Visitors Guide and award-winning website feature running events and the abundance of outdoor trails in the community. The city’s website also lists the variety of races that are held on the Monterey Peninsula. The Community Recreation Department organizes summer track meets, and the local college, Cal State University Monterey Bay, offers its track for kids’ races throughout the year. The City of Monterey has given a significant cash grant to bolster the JUST RUN! youth fitness program and to support two annual JUST RUN! Just Kids 3K goal races. This youth fitness program is held in 30 elementary schools on the Monterey Peninsula, reaching nearly 4,000 students. With Monterey County being such a popular running destination, the local media provides coverage for local races, high school cross country and track & field, and running in general. The Monterey Herald has two standing running columns, “The Running Life,” penned by local distance runners Mike Dove and Donald Buraglio, and “Marathon Mom,” written by Olympic marathoner Blake Russell. The local television stations regularly sponsor local races as well as provide race day coverage. KSBW Television, the local NBC affiliate, runs live morning shows from the Big Sur races and features nearly a week of pre-race coverage. Another local newspaper columnist, John Devine, has a weekly webcast, which often features current high school runners on his in-studio show. All local media enthusiastically cover kids running events and programs throughout the year. Community leaders who provided support and letters of recommendation included Chuck Della Sala, mayor of the City of Monterey; John Reyes, president & CEO of the Monterey Convention & Visitors Bureau; Dana M. Jones, Monterey sector superintendent, Monterey District - California State Parks; and many more.
Application submitted by the Dallas Running Club Dallas offers many trails and sidewalk options for runners, and there continue to be more and longer options developed. The most common trails include the Dallas White Rock Lake covering 9.3 miles and very little car traffic. Many areas are well-lit, with water fountains aplenty. There are permanent restroom structures as well as porta-potties available for runners’ use. The Katy Trail is 3.5 miles with a separate asphalt trail for runners. Water fountains are located on the route and clearly marked warning signs for automobiles to yield to the runner traffic. The Santa Fe Trail, which is approximately 4 miles, connects Deep Ellum and Downtown to the White Rock Lake. Dallas is home to the Dallas Running Club, one of the top three largest RRCA running clubs in the country. The city also boasts over 30 running events held annually. Debbie Fetterman writes a weekly column in the Dallas Morning News with information about upcoming races and interesting stories of runners, and race results are posted in the sports section. Through the Community Council of Greater Dallas, the organization has a collaborative local
physical activity plan to promote healthy lifestyles for Dallas area children through physical activity and nutrition. Community leaders who provided support and letters of recommendation included Dallas Running Club president Peggy Munroe, Dallas White Rock Marathon race director Marcus Grunewald, Friends of the Katy Trail executive director Robin Baldock, former Dallas police chief David Kunkle, and many more.
Wichita Falls, Texas
Application submitted by the Wichita Falls Runners Club Wichita Falls has a Metropolitan Planning Committee composed of city leaders (government, Police, Fire, and Streets and Parks), businesses, community advocates (both cyclists and runners), who meet quarterly and discuss, plan, apply for grant funds, and continually update their 10-year trail access plan. The committee has a projected 26-mile concrete loop trail circling the city with many spurs, so all areas of the city are accessible by the trail. The committee also makes provisions for trail lighting, bathrooms, water fountains, and safety. The trail includes an additional dirt system that has been voted as the best urban trail in Texas. The concrete trail currently has over 11 miles of finished trail and a 2-mile connecter is currently under construction. The community is home to the Wichita Falls Runners Club and home to the largest Air Force training base, Sheppard Air Force Base. The running community receives a great deal of support from the Air Force which hosts runs, provides volunteers, and supports local events. Community leaders who provided support and letters of recommendation included Glenn Barham, mayor of Wichita Falls; Harry Patterson, president of Patterson Auto Center, Inc.; Jarvis Polvado, owner of Texoma Cycling Center; Richard and Susan Koch, owners of EAT Ventures dba as Quiznos; and more.
Application submitted by the Marine Corps Marathon and the Fredericksburg Area Running Club Fredericksburg has sidewalks, multi-use trails, and paths that are runner friendly. This includes the historic downtown area, Lee Drive, Civil War battleground trails, and the Rappahannock River Heritage Trail that runners share. Within the next few months, the Riverside Drive Trail project will connect with the Canal Path allowing for a 5K loop. The University of Mary Washington (UMW) and local high schools allow public use of their state-of-the art tracks, which are well lit and maintained. Local trails and parks offer drinking fountains, public restrooms are provided in the downtown district, and UMW has emergency phones posted. The majority of the running areas are maintained to include snow removal in the winter. Fredericksburg Area Trail Maintenance Group involvement ensures upkeep of the trails. Most streets and major intersections in the city utilize well-marked stop signs, traffic/cross walk lights, and well-marked cross walks. The Fredericksburg Pathways Committee and Fredericksburg Office of Planning and Community Development are committed to expanding trails and paths for running and pedestrian use. They ensure upkeep, safety, and public awareness, and have developed a master plan. City office and council members support race organizers by approving permits, promoting races, and showing commitment by supporting the running community. Fredericksburg FD/PD is actively involved in race planning and execution. Community leaders who provided support and letters of recommendation included Rick Nealis, director Marine Corps Marathon; Jack Morrison, president, Fredericksburg Area Running Club (FARC); Tom Tomzak, mayor, City of Fredericksburg; and George Solley, councilmember Ward 2, City of Fredericksburg. Learn more about the RRCA Runner Friendly Community program at www.rrca.org/programs/runner-friendly-community
Championship Event Series
RRCA National 10K Championship personal bests. Kandie led a group of six runners in the early stages, and the pack covered the first mile in 4:45, indicating it was going to be a tactical race. Around the 2-mile mark, the lead group dwindled to Kandie, Langat, and Kosgei. By halfway, Langat and Kandie were running shoulder-to-shoulder and stayed that way until just before 5 miles, when Kandie pulled away. “It was really hard to run a good time, and I tried to push the pace,” said Kandie. “It was just a little bit too humid.” Janet Cherobon-Bawcom of Rome, Georgia (pictured near right), a Kenyan who is a naturalized U.S. citizen, held off Kenya’s Risper Gesabwa and Ethiopia’s Alemtsehay Misganaw to win the women’s elite division in 33:22. Gesabwa and Misganaw finished in 33:24 and 33:26, respectively. Cherobon-Bawcom, who didn’t run in the week leading up to the race because of injuries, ran the first mile in 5:36, then began to push the pace with Gesabwa and Misganaw. Matthew Dobson of Jay, Florida and Mo-
“The pink hues of azaleas mingled with the white blossoms of dogwood and bridal wreath are everywhere in sight, and the sweet fragrance of purple wisteria drifts gently in the air. Thousands of runners race down the oak-shaded streets lined by magnificent old homes that evoke images of a time long past,” is how the course is described on the race website. This is a perfect description of the picturesque Mobile, Alabama course, which can also be described as an enjoyably flat loop. Kenya’s Richard Kandie (pictured far right) won the 34th annual Azalea Trail Run, the RRCA National 10K Championship, with a time of 29:15. Fellow Kenyans Benard Langat and Samuel Kosgei were second and third, respectively, in 29:22 and 30:10. While the course is designed to be flat and fast, the top times were some of the slower ones posted on it. “I wanted to run around 28 minutes today,” said Kandie. The high humidity and fog on race morning made for difficult conditions for setting
Azalea Trail Run, Mar. 26
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RRCA Program Spotlight bile’s Amy Huff were the top overall masters finishers in 34:46 and 40:24, respectively. Huff was also the top local female finisher and Derrick Rodgers (31:59) was the top local male. Leonard Vergunst, age 55, from Ocean Springs, Mississippi was the Grand Master Champion with a time of 36:50. Melanie Moore, age 59 from Mobile was the female
Grand Master Champion with a time of 44:10. This also earned her the second-place female masters award for the race. Paul Colomb, age 65, from Lafayette, Louisiana was crowned the first-ever RRCA 10K National Senior Grand Master Champion with a time of 39:14. Marian Loftin, age 64, from Mobile, was the female Senior Grand
Champion with a time of 52:25. Of special note was Hartford, Alabama native Winston Hall, age 69, who ran the 5K in 26:21 to complete his 3,332nd road race. Compiled by Jean Knaack from the Azalea Trail Run website and the Mobile PressRegister report posted at AL.com
RRCA National 10-Mile Championship
T hePresidio 10, April 17
The morning fog blanketed the hills of San Francisco as nearly 2,500 runners lined up for the start of the Presidio 10, a 10-mile and 10K race hosted by The Guardsmen. Since 1947 The Guardsmen have been helping at-risk youth with the resources they need to thrive. Each year they send 2,500 youth to outdoor education programs and provide scholarship support for more than 250 students at Bay
Area private schools. The race served as the RRCA National 10-Mile Championship and the Western Region 10K Championship. Shortly after the start, runners were faced
with a steady climb as they entered the treelined streets of the Presidio National Park and wound their way through the former military base. Following the turnaround at the top of the long hill in the Presidio, runners were able to get an oceanside view with the Golden Gate Bridge as a prominent feature in the landscape. Volunteers diverted runners from the road and onto the sandy Coastal Trail that skirts the hillside along the Pacific Ocean. There runners found the first set of stairs they would encounter in the race, bringing them to the top of one of the many military batteries that remain in Presidio National Park. Continuing on the trail, runners arrived at the start of the Golden Gate Bridge portion of the race. The fog had already cleared out, and the out-and-back run over the Bridge was clear and sunny. The race leaders could be seen setting a fast pace as they raced back across the Bridge for the last leg of the race along the shoreline of the San Francisco Bay to the finish at Crissy Field. Runners were treated to a post-race party complete with breakfast burritos, pancakes, live music, and more. Brightroom.com
RRCA 10 Mile Champions Male Overall: Jeffrey Peterson from San Anselmo, CA, age 27, with a time of 55:46 Female Overall: Sarah Hallas from Petaluma, CA, age 31, with a time of 1:05:21 Male Master: Scott Dunlap from Wood side, CA, age 41, with a time of 1:00:58 Female Master: Gina Walker from Anti och, CA, age 44, with a time of 1:17:20
Male Grand Master: Peter Hsia from San Francisco, with a time of 1:06:23 Female Grand Master: Suzette Smith from Alameda, CA, with a time of 1:23:03
Male Senior Grand Master: Bregy Van cleve from San Fancisco, age 60, with a time of 1:17:32 Female Senior Grand Master: Candace Mindigo from Los Altos, CA, age 64, with a time of 1:18:59
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RRCA Program Spotlight Save the Date: September 16th As part of our Run@Work Day initiative, the RRCA is working with the Healthy Weight Commitment Foundation to promote the Your Wellness Advantage website (www.YourWellnessAdvantage.com), a free resource sponsored by the Healthy Weight Commitment Foundation and the National Business Group on Health. Through this partnership, our organizations are promoting physical activity and healthy living for adults. The goal of Run@Work Day is to raise awareness about the importance of daily physical activity for adults. Company-based wellness programs, human resources departments, running clubs, running events, running shoe stores, and individuals nationwide are encouraged to plan fun runs and walks with their employers on Sept. 16 to celebrate Run@Work Day. Run@Work Day events are community-based events that promote and provide the opportunity for individuals to incorporate at least 30 minutes of exercise into their daily routine either before work, during lunch, or immediately following work. Learn more about hosting a Run@Work Day event at www.RRCA.org/programs/run-at-work/ There youâ€™ll find information about receiving free promotional posters, sharing information about your event, and more. YourWellnessAdvantage.com a free workplace wellness resource for small and mid sized businesses from the Healthy Weight Commitment Foundation, has expanded its online services in response to results from a recent survey of benefits managers. The new services include a Wellness Services Locator, which helps businesses find local providers of wellness, nutrition, and fitness programs, including a direct link to the Road Run-
ners Club of America designed to help companies and employees find or develop local running clubs. A survey conducted by Healthy Weight Commitment Foundation in January found that only 28% of smaller companies (10â€“99 employees) had or were in the process of implementing workplace wellness programs, compared to 78% of larger employers (100â€“2,499 employees). One of the reasons for this difference in adoption appears to be that smaller companies are not aware of the economic benefits of workplace wellness programs. Only 20% of smaller companies surveyed â€œstrongly agreedâ€? that program benefits exceed costs, compared with 38% of the larger employers surveyed. According to the National Business Group on Health, a nonprofit industry advisory group, employers can realize up to $3.27 in financial benefits for every $1 invested in workplace wellness programs. In addition to a lack of understanding of the financial benefits of workplace wellness programs, smaller-company executives indicated that staffing challenges, lack of support from senior management, and lack of adequate budgets were keeping them from launching wellness programs for their employees. Benefits managers are, however, anxious for help in overcoming these challenges. More than 85% of small companies and 76% of larger employers indicated an interest in developing running and walking clubs. To learn more about how your company can reap the rewards of workplace wellness, visit www.yourwellnessadvantage.com and host a Run@Work Day event with your company to kick off or celebrate corporate wellness.
Races sell out quickly ...Register today! S AT U R D AY, D E C E M B E R 3 , 2 0 1 1
St. Jude patient Christian 7 years old Neuroblastoma
Make your race more meaningful. Participate as a St. Jude Hero and fundraise for St. Jude kids like Christian.
0$5$7+21Â‡+$/)0$5$7+21 0(03+,6*5,==/,(6+286(. )$ 0 , /< 5 $& ( $ 1 ' . , ' 6 0 $ 5 $7 + 2 1 ÂŠ2011 ALSAC/St. Jude Childrenâ€™s Research Hospital (06804)
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RRCA Awards Spotlight 2011 RRCA Hall of Fame Inductees Inaugurated in 1970, the RRCA American Distance Running Hall of Fame inducts individuals who’ve made significant contributions to the sport of long distance running either through excellence in the sport or significant contributions to the sport. The RRCA congratulates the following individuals for their contributions to the sport of distance running.
Robert (“Bob”) Owen Kennedy Jr. was born in 1970 in Westerville, Ohio, held the American record at the 3000 meters (7:30.84), 2 miles (8:11.59), and 5000 meters (12:58.21), and was a two-time Olympian (1992, ’96). He started running while attending Westerville North HS, where he chose track after having dabbled in baseball, basketball, and soccer. He finished fifth in the 1987 National Junior Championships as a 16-year-old. Kennedy attended Indiana University where he was the 1991 NCAA 1500m national champion in track and 1991 Indoor NCAA mile champion. He won the NCAA cross country championships during his freshman and senior years (1988 and 1992). Also during his senior year, he won the USA Track & Field national cross country championships, becoming only the second person in history to win both the NCAA cross country nationals and U.S. national cross country championships in the same year. Kennedy’s second USATF national cross country title came in 2004; that 12-year gap between titles (1992 and 2004) is the longest in the history of USATF. The highlight of Kennedy’s career came at the 1996 Olympics in Atlanta. In the 5000m finals, Kennedy surged to the front at the beginning of the penultimate lap where he held the lead for almost a lap. He was passed just before the closing lap and ultimately placed 6th overall. He also made it to the finals of the 1992 Olympic 5000m race, where he placed 12th. Kennedy suffered a back injury in an auto accident before the 2000 Olympic Trials and missed seven weeks of training so he was unable to make the Olympic team that year. Kennedy was a four-time USA Track & Field national champion in the 5000: 1995, 1996, 1997, and 2001. After running a personal best of 27:37 in the spring of 2004, Kennedy competed in the 2004 U.S. Olympic Trials in the 10,000 meter race, but had to drop out due to an injury he had suffered in the weeks leading up to the Trials. After recovering, he briefly tried his hand at the marathon, dropping out of the New York City Marathon that autumn, and has since retired from competitive distance running. Kennedy became a father of twins in 2005 when his wife Melina gave birth to son, Marcus, and daughter, Sophia.
Alan Culpepper Alan Culpepper, born in 1972, is a two-time U.S. Olympian, qualifying for both the 2000 and 2004 Olympic Games. He got started running in a summer track program offered through a local club. Culpepper graduated from Coronado HS in El Paso, where he won five Texas state titles in cross country and track. He attended the University of Colorado in Boulder, where he won the NCAA outdoor 5000-meter title and placed 10th at the Olympic Trials in that event. The following year, he placed 2nd at the USATF Nationals and represented the U.S. at the 1997 World Championships. Culpepper graduated with degrees in geography and sociology from Colorado in 1996. Following graduation, he remained in Boulder to con-
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tinue training. In 1999, he won his first national title at the USA cross country championships. That spring, he also won the 10,000m at the USATF outdoor championships and ran that event at the 1999 World Championships. In 2000, he took second in the 10,000m at the U.S. Olympic Trials and went on to represent the U.S. at the 2000 Olympic Games. He also ran the 10,000m at the 2001 World Championships. He won another U.S. track championship in 2002, when he took the 5000m title. That fall, he made his marathon debut in Chicago, running 2:09:41. Culpepper ran his second marathon at the U.S. Olympic Trials in 2004 in Birmingham, Alabama where he won the event, edging out longtime rival Meb Keflezighi in 2:11:42. Culpepper placed 12th at the Olympic Marathon in Athens. In 2005, Culpepper ran a 13:25.75, a personal best, in the 5000m at the 2005 Norwich Union British Grand Prix in London. He ran 2:11:02 to take fifth in the 2006 Boston Marathon. Culpepper married 1500m runner Shayne Wille in November 1997, and they have two sons, Cruz Samuel, born in 2002, and Levi James, born in 2006.
Julia Emmons is the former executive director of the 10,000-member Atlanta Track Club and former director of the Peachtree Road Race, the world’s largest and best-known 10K with 55,000 runners. In her 22 years as head of the Atlanta Track Club, she was very active on the national running scene, serving as chair of Women’s Long Distance Running for USA Track & Field from 1990–1996. She directed the Olympic men’s and women’s marathons and race walks for the 1996 Games in Atlanta, and was on the U.S. women’s track & field team for the 2004 Athens Olympics as assistant coach for endurance events (marathon, racewalk). In 2005, Emmons served as an assistant manager for the U.S. track & field team at the World Championships in Helsinki. She served on the RRCA board of directors as vice president in 1988 and ’89. Emmons is committed to Atlanta’s civic health, serving on the Atlanta City Council and on a number of nonprofit, culturally oriented boards of directors including MOCA-GA, the Atlanta History Center, and The Theatrical Outfit. She served for 3 years as president of the Alliance Theatre Guild and was a member of the Atlanta Symphony Orchestra’s Partners in Performance outreach efforts. She’s also on the board of the Atlanta Convention & Visitors Bureau. A member of Leadership Atlanta’s class of 2001, she remains active with that organization. In 2006, Atlanta mayor Shirley Franklin presented Julia with the Phoenix Award, the city’s highest honor, for her dedication and service. In 2007, Mayor Franklin appointed Julia to Atlanta’s License Review Board, which she was delighted to discover reviews the awarding of business licenses not only to bars and restaurants, but also tattoo parlors. Julia Emmons
Learn more about all of the RRCA Hall of Fame members at www.RRCAHistory.org
running releases more than just sweat. the gel-kayano 17. biomechanically engineered for a manâ€™s foot. ÂŽ
RRCA Awards Spotlight 2010 RRCA Road Runners of the Year Developed in the 1975, the RRCA’s Road Runner of the Year Award, for both open male and female, are given to American runners with an outstanding record of road racing performances during the past year. In 1984, the RRCA added male and female masters categories to the Road Runner of the Year Awards. We’re pleased to recognize the outstanding racing performances of the following 2010 RRCA Road Runners of the Year.
Shalane Flanagan, Open Female
2010 marked a successful year on the roads and in distance events for Shalane, who’s well known for her success on the track, including her Bronze medal finish in the 10,000m at the 2008 Beijing Olympics, where she set a new American record of 30:22.22, shattering her own American record set earlier that year. She kicked off 2010 with a win at the USA Half Marathon Championships in Houston, setting a course record of 69:41 in her debut at this distance. She followed up that title with a stunning second-place finish at the ING New York City Marathon, becoming the 2010 USA marathon champion in her debut marathon with a time of 2:28:40. Shalane went on to win the USA women’s cross country championship title. In international competition, she led Team USA to the Bronze medal at the 2010 World Cross Country Championships, finishing 12th in the individual competition. Flanagan grew up in Marblehead, Massachusetts, where she attended Marblehead High School and excelled in cross country and track. Her prep accomplishments included three-time all-state cross country performances, a first-place all-state finish in the mile, and a 2mile win in a record that still stands. She attended the University of North Carolina, Chapel Hill, where she won national cross country titles in 2002 and 2003, becoming the first individual champion in the sport in Tar Heel history.
Antonio Vega, Open Male Antonio kicked off 2010 in Houston at the USA Half Marathon Championships where he placed first with a time of 1:01:54 to claim his first national championship title. His racing performances for the year also included an eighth-place finish at the USA Cross Country Championships, third at the USA 15K Championships, fourth at the USA 7-Mile Championships, second at the USA 10-Mile Championship, and a personal best of 2:13:47 at the B.A.A. Boston Marathon. Antonio has been a Team USA Minnesota member since 2007. In 2009, he received an RRCA Roads Scholar® grant. A graduate of Tartan High School in Oakdale, Minnesota, Vega competed in track and was all-state his senior year. He also earned five letters in soccer and two letters in football as the place kicker. At the University of Minnesota, he was an All-American in cross country and competed in three NCAA cross country championships. He was a fourtime All-Midwest Region harrier and was the Midwest Regional cross country champion in 2005. In 2006, he was named the Midwest Runner of the Year. Compiled from Antonio Vega’s bio at TeamUSAMinnesota.org
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Compiled from information at shalaneflanagan.com
RRCA Awards Spotlight Stephanie Herbst-Lucke, Female Master Stephanie’s running career has spanned the better part of three decades. In 2010, she had another impressive year where she was the top female master at the USA 10-Mile Championship hosted by the Medtronic Twin City 10-Mile. Almost more impressive at the race was her eighthplace overall finish for all females, beating much of the competition 15 to 20 years younger than she is. Stephanie was the top female master finisher at the 2010 Peachtree Road Race, and the 18th overall female finisher including being the top U.S. female finisher overall. At the Philadelphia Half Marathon, she qualified for the 2012 U.S. Olympic Marathon Trials, running a time of 72:15 and placing eighth overall, third American (behind Shalane Flanagan and Katie McGregor), and first masters finisher. Stephanie grew up in Chaska, Minnesota, where she ran cross country and track in high school. She became a member of the University of Wisconsin’s national champion cross country team and went on to win the Big Ten 10,000m title in the spring of 1985. In her soph-
omore year, she set the indoor NCAA record in the 3000m, another in the outdoor 10,000m, and was the national champion at 5000m. All told, Stephanie earned six All-American awards, seven Big Ten titles, five NCAA championships, four consecutive Academic All-American awards, and Big Ten Athlete of the Year honors in 1985–86. Herbst-Lucke is a mother who places a priority on maintaining a healthy family life with her husband, Jim, and their children. When planning her return to competitive running in 2006–07 after taking time to build a successful career in marketing, she managed to fit in 100 miles of training each week, but not on the weekends, which she reserved for family time. Since her return to the sport, Stephanie has won the masters division at the 5K, 15K, 20K, and 25K USA championships, finished as the third master at the 2008 U.S. Olympic Trials in the marathon in Boston, and as the second master in the Chicago Marathon. She was named the 2009 RRCA Master Runner of the Year, and in 2010 she was inducted into the Minnesota Track & Field Hall of Fame.
Doug Goodhue, Male Master
“Doug Goodhue is one of the premier masters runners in the United States. As time passes, he is coming to be recognized as one of the greatest American masters runners of all time.” —Mitchell Garner Ann Arbor Track Club (AATC) member
Herbst-Lucke and Goodhue racing in 2010.
Doug is a multiple USA Track & Field national champion at various distances and he currently holds the American 20K record for males 65–69, having set this record in 2010 at the New Haven Road Race on Sept. 6. His finish time, 1:20:05, eclipsed the prior American record by an astounding 1 minute and 40 seconds. He set the age record at age 68, three years older than the previous recordholder for that age group. Doug’s 2010 race calendar consisted of 25 races; he won his age group in all 25 races. In addition, he won five USATF national championships. He was named USATF Runner of the Year for male runners 65–69. Running Times has ranked him the #1 runner in the United States among male runners 65–69 for four consecutive years, including 2010. Beyond his running achievements, Doug is an unselfish volunteer who gives back to the sport of running through his involvement with AATC races. Last year, he served as the race director for the Kensington Challenge 15K, a 2010 RRCA state championship event, and as race coordinator for the 2010 USATF National Masters 10K Road Championship held in conjunction with the Dexter–Ann Arbor Run. In addition, Doug serves on several other local race committees.
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rench philosopher Jean-Baptiste Karr’s oft-quoted words “Plus ça change, plus c’est la même chose” is usually translated “The more things change, the more they remain the same,” and that’s certainly true with the shoe offerings in Spring 2011. We’ve had some new thinking and some new companies evident in every season for as long as I’ve been reviewing shoes. The changes we’re seeing this spring are merely a broadening of the shoes offered; the old reliables continue to be there. More lightweight and performance shoes are being introduced than in several decades (they represent fully half of the shoes in this review), more new brands are launching, new technologies continue to be introduced, and there’s more parity in the industry than perhaps ever. New thinking that’s been percolating in shoemakers’ minds for some time has finally flooded out, prompted by barefoot enthusiasts, as well as the emerging ranks of minimalist supporters. But never fear, the well-cushioned neutral category and motion stabilizing shoes continue to roll along, meeting the requirements of runners with specific biomechanical needs and fitness levels who aren’t yet ready for or interested in less shoe. So for those runners looking for something new—we have it. For those who prefer to stick with their tried-and-true, we have those, too. —Cregg Weinmann, Running Network Footwear Reviewer
AWARD WINNERS BEST SHOE
RIN G 201
RIN G 201
Reviewer:: Cregg Weinmann Project Coordinator/Editor: Christine Johnson Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales: Running Network LLC, Larry Eder, President, 608.239.3785, firstname.lastname@example.org Publisher: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website.
BEST NEW SHOE
BEST SHOE Motion Stabilizing
RIN G 201
Larry Eder President, Running Network LLC
BEST RENOVATION SPRING 2011
This 2011 Spring Shoe Review is produced independently by Running Network LLC for its partner publications. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model. Copyright © 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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At our recent Running Network meetings, one of the publishers asked why we review brands that are, well, hard to find. That question launched us into a discussion about what our responsibilities are as publishers. While most think there are only about a dozen running shoe companies, our footwear and apparel reviewer Cregg Weinmann noted that he keeps tabs on 43 brands, if you include trail running companies. Cregg and I have always been united in what his mission is: to provide you, the consumer, with knowledge of the best products, whether they come from large companies or small ones, whether 750 stores carry those products or just 50, or even whether they advertise in our publications or not. We review far more shoes than actually make it into these pages. In fact, we weartested 35 shoes to get to the 20 you see in this issue. Shoes from Scott, On, and Li-Ning did well enough to make the cut. While relatively new, these are brands we’ve been following for some time, and they’re available at some run specialty stores. While they don’t have the distribution of adidas, ASICS, Brooks, Mizuno, New Balance, Nike, Puma, and Saucony, in our business, good shoes rise to the top. Run specialty stores carry what sells and what you demand. That’s why brands like K-Swiss, Karhu, and Newton are filling more and more spots on shoe walls across the country. In fact, K-Swiss was brand new to the party just 2 years ago. We feel it’s our responsibility to let you know the full array of what’s available. If we don’t, how will we ever see something other than the status quo? Competition is a good thing, and so is an informed customer. In the end, of course, what you buy and wear is your choice. We provide our reviews as the beginning of your journey to find the just-right shoe for your activity level and needs. Read our reviews, then go to your run specialty store, try on six or seven brands and discuss them with the store staff. After all, they live the footwear battle, one pair at a time, 6 days a week, 52 weeks a year. Please note that www.runningnetwork.com and www.runblogrun.com now have iPhone apps, and that most of the 23 titles in our network are available as digital versions, so now you can take us with you on the go! You’ll find details at www.runningnetwork.com. Finally, if you have any comments or questions about a review, please email me at email@example.com or call me at 608.239.3785. I’d love to hear from you.
American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com Athletics (Canada) www.athleticsontario.ca Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running www.rrca.org/publications/club-running Coaching Athletics Quarterly www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Get Active! www.healthclubs.com Greater Long Island Running Club’s Footnotes www.glirc.org Latinos Corriendo www.latinoscorriendo.com MarathonGuide.com www.marathonguide.com Michigan Runner www.michiganrunner.net Missouri Runner & Triathlete www.morunandtri.com Running Journal & Racing South www.running.net RunMinnesota www.runmdra.org RUNOHIO www.runohio.com Track & Field News www.trackandfieldnews.com USATF’s Fast Forward www.usatf.org USATF–New England’s Exchange Zone www.usatfne.org The Winged Foot www.nyac.org The Winged M www.themac.com Youth Runner www.youthrunner.com
BEST NEW SHOE
BEST SHOE RIN G 201
RIN G 201
BEST SHOE Motion Stabilizing
RIN G 201
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RRCA Coach’s Training Tips Why Runners Should Use a Coach (Or At Least Think Like One) By Kevin Leathers, RRCA Certified Coach Do you need a coach? Absolutely. Why? • Motivation • Planning and performance • Help to focus your efforts and achieve your goals • Help to avoid self-destructive training and racing decisions • Better injury prevention • Make responsible, objective decisions that are in your best interests
Fleet Feet Davis & Front Runners AND ONLINE AT: RoadRunnerSports.com
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Elite athletes have coaches to help them set their road map for success and to offer objective feedback. They rely on their coaches to set workouts and training cycles based on their own individual fitness, ability, and goals. A coach looks at the athlete’s needs, not the
Easy days must be easy. I need my runners rested and strong when the next hard workout rolls around on the calendar. Some days, runners must be told, “No, you should not do that particular race,” because it doesn’t fit their training cycle. Use a detailed training log to track workouts, aches and pains, weight, and nutrition. If you get injured, set a PR, or have a bad race, use your training log to figure out how it happened. The training log usually doesn’t lie and can offer useful objective feedback about your best and worst performances. Take a big-picture approach to workouts, races, and goals. Is your racing schedule too crowded? Are you setting challenging, yet realistic goals? As a coach, I’m responsible for helping my runners stay healthy and make the
If you can use a coach—or start thinking like a coach—to make smart, objectivetrainingdecisions, you’ll have a much better shot at reaching your peak performance. athlete’s training partners, to set workouts, and makes adjustments to training cycles depending on the mental and physical condition of their athlete. A coach helps set racing strategy based on the athlete, their recent training results, the weather, and course conditions. Ego is left out of the equation. These are the same reasons age-group athletes seek out coaches: they’re looking for guidance and feedback to reach their own personal peak performance. Whether or not you use a coach, you definitely need to think like a coach. For example: What would your coach say about that foot that won’t stop throbbing when you run? Would your coach let you shoot for a PR on a day when the temperature is 90º and humid? How would your coach respond when you ask, “Should I do three marathons in three months?” How would a coach evaluate your training consistency and quality after reviewing your training log? How can you think like a coach? The challenge in coaching motivated endurance athletes is getting them to hold back enough to stay healthy. So coach yourself with a broader, more objective view of your goals. Many times, this means controlling your ego and resisting the peer pressure of our own endurance community. Train with partners but make sure the workout fits your personal needs.
best decisions to reach their potential. Do I always “do as I say?” No, but I try. If you can use a coach—or start thinking like a coach—to make smart, objective training decisions, you’ll have a much better shot at reaching your peak performance. Coach Kevin is an RRCA certified coach and national coach for Team McGraw. Listen to coach Kevin each week as he co-hosts “Pure Fit Radio.” Listen online at www.PureFitRadio.com and subscribe for free at iTunes!
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2011 Club Running - Spring magazine from RRCA