2012 Summer Club Running Magazine

ClubRunning WE RUN THE NATION!

Nutritional Needs of the Older Athlete

Summer 2012

BOBBY MACK 2012 RRCA National 10K Champion

RRCA National Awards

Permit #351 Bolingbrook, IL

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U.S. Olympic Trials Review: 10,000 & 5000

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ClubRunning Summer 2012

Matt Mendelsohn

WE RUN THE NATION!

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Executive Director’s Letter

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RRCA Members Speak

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‘Buyer Beware’ Tips on Selecting Races Web Poll, RRCA Runner Survey

Health & Safety Spotlight Sorting Through Sports Supplements

10 RRCA Member Spotlight Great Races That Don’t Break the Bank Most Valuable (Club) Runner

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U.S. Olympic Trials Review: 10,000 & 5000

by Dave Hunter

18 RRCA Awards Spotlight Outstanding Volunteer, Club President and State Representative Excellence in Journalism Awards

21 RRCA Champs Spotlight

Jean Knaack

Presidio 10 North Carolina Roadrunners Invitational 10K

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Shoe Review

27 RRCA Program Spotlight Kids Run the Nation Update New Runner Friendly Communities

30 Training Tips Nutrition for the Older Athlete

CONT ENTS RRCA.org

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Executive Director’s Note

Matt Mendelsohn

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I love this time of year, especially every four years when you get a great dose of athletics from the Olympic Trials period with a little Tour de France coverage thrown into the mix in July, followed by the world’s best on display at the Summer Olympic Games. I find it highly motivating at any age to see these great athletes competing and pushing themselves to be the best they can be on race day. I wish our Team USA athletes the best of luck at the London Olympic Games this summer, especially our distance runners.

This summer has also brought some great racing at the RRCA championship events. I want to extend a big “thank you” to our Jean Knaack program sponsors Gatorade, Sports Authority, Ashworth Awards, Rainbow Racing, and Coolmax for providing the RRCA championship events with great products and support. I also want to thank all our race directors and running clubs that hosted RRCA championship events during the year. To our readers, we encourage you to seek out RRCA championship events as great options when registering for an out-of-town event. Each championship event is required to complete a detailed application; The RRCA state rep reviews state championships, regional directors review regional championships applications, and the RRCA board reviews national championships applications.

As running as a sport and healthy activity continues to grow in popularity, we want to help runners make smart choices about the events they choose to participate in. In recent months there have been several events around the country that have failed to deliver due to poor planning, and the registered participants are left with a hole in their pocket and no event to run as advertised. Compared to the number of events hosted annually by RRCA members, which is in the range of several thousand, this is not a widespread problem, but there have been some isolated incidents. To help our readers, the RRCA board of directors is happy to share some recommendations on page 6 that we believe will help you be a more informed consumer as you register for your next big event.

—Jean Knaack

ClubRunning Summer 2012 www.ClubRunning.net ROAD RUNNERS CLUB OF AMERICA (RRCA) Executive Director Jean Knaack RRCA President David Cotter SHOOTING STAR MEDIA, INC. Group & Coordinating Editor Christine Johnson, christinej.ssm@gmail.com Designer Alex Larsen Photographers Victor Sailer www.PhotoRun.net BigStockPhoto.com Brightroom.com Carolina Snapshot Sports Photography Ray Charbonneau Des Moines Marathon Kids of the OC Memphis Runners Track Club Matt Mendelsohn Proofreader Red Ink Editorial Services, Madison, WI

On the Cover: Bobby Mack captured the RRCA National 10K Title at the North Carolina Roadrunners invitational 10K. See story on page 23.

Carolina Snapshot Sports Photography

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

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RUNNING NETWORK LLC Advertising Larry Eder President phone: 920.563.5551 x112; fax: 920.563.7298 larry@runningnetwork.com Advertising Production Manager Alex Larsen Counsel Philip J. Bradbury Melli Law, S.C. Madison, WI

ClubRunning is produced by Shooting Star Media, Inc. for publisher Running Network LLC, P.O. Box 801, Fort Atkinson, WI 53538. All ad materials and insertion orders should be sent to Running Network LLC at the email address in the sidebar (right).

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

Copyright © 2012 by Road Runners Club of America (RRCA) unless otherwise noted. All Rights Reserved.

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

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

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Address Changes/Missing Issues Please visit www.rrca.org/publications/club-running/ about address changes, duplicate mailings, or missing issues. Please include both old and new addresses.

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RRCA Members Speak

Participate in the RRCA Runner Survey In 2006, the RRCA conducted a survey of individual runners, certified coaches, and RRCA members. To ensure that we are working toward achieving our mission and objectives in our strategic plan, we invite everyone to complete our 2012 RRCA Runner Survey. We encourage running club leaders to post the survey on their websites or email the link to their members to help us reach as many runners as possible. Find the survey link in the Program Spotlight at www.rrca.org Editor’s Correction On page 12 of the [Spring 2012] issue, the word “indoors” should be added to the sentence about Jim Beatty becoming “the first person in the world to run a sub-4-minute mile.

Thanks for an enjoyable issue!

—John, Member of 5 RRCA Clubs

RRCA.org website poll Why did you join your local running club?

Total Votes: 282 For the structured group runs. 22% (63) To meet people 24% (68) To lose or maintain wieght. 11% (31) For race entry fee discounts. 5% (13) To increase speed or endurance. 14% (40)

Bring Back the Mile founder Ryan Lamppa notes that “indoors” was inadvertently omitted from the Jim Beatty sub-4-minute mile comment.

Earlier in the article we acknowledged Roger Bannister as the first man to run a sub-4-minute mile.

To get off the couch & get running. 13% (38)

Be Part of Our RRCA Facebook Discussions

Other 10% (29)

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

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

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RRCA Members Speak

RRCA Board of Directors’ ‘Buyer Beware’ Tips

By Jean Knaack and the RRCA Board of Directors s the popularity of running continues to grow, so do the number of events held each year around the country. This is a good thing for our sport; however, as with all growth industries, there are inevitably going to be a few bad apples that spoil a barrel, as the old saying goes.

The RRCA has worked for 54 years to promote safe and enjoyable events for runners, and there is nothing more frustrating than hearing stories about race promoters who sell entry fees only to cancel the race with minimal notice, provide no refunds, and give only vague excuses or false information as to why the event was canceled or postponed. We aren’t talking about races that are canceled or postponed due to emergency weather conditions, acts of God, or other emergencies on or near the course. Bad weather and accidents happen and are completely out of a race director’s control. We are referring to races that are canceled or postponed because the event owners haven’t done due diligence in the organization of their event, and the runner is the one who loses in the end.

As more events are launched, the RRCA board of directors offers the following advice to help runners intelligently choose events, especially if you’re looking for a great out-oftown event to run that also happens to be a new event. v Look for events that have been run before. If an event boasts anywhere from 3–30+ years’ running, there’s a good chance the race will go off as promoted. v Look for events that are USA Track & Field certified courses. You should be able to find the certification number for the course on the event website. The best place to look is at the bottom of the site or in the course information section for the event. Certified courses show that the event director has taken the required steps to ensure the course has been accurately measured, and that the event director is taking seriously their duties to host an accurate event distance. v Look to see if the local running club hosts the event or if the event director has a local address or phone number listed. Events managed by someone who lives in the community where the event is taking place usually have a good track record for going off as planned. If the race is promoted by an unfamiliar promoter or an out-of-state company, google the company or promoter. Do they have positive comments from other races they have directed? If not, “buyer beware” certainly applies. For example, one national event promoter tried to cram 20,000 runners, against

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local expert advice, into a venue that clearly was only suitable for 5,000 runners. The comments on social networks and in the local paper were not positive. v If the race is an inaugural race, closely review the race website. Does it post all relevant race information in an easy-to-find format? Events that are missing important information—course maps, packet pick-up information, event schedules, event rules (including refund information), award information, race director contact information, etc.—should be considered suspect. A wellthought-out race should include a wellthought-out website or at least a detailed registration page. Websites with limited event information should be suspect, especially if the race promoter is trying to attract out-of-town runners. v Look for safety information on the website or in the waiver of liability. Does the website outline expected weather conditions and road conditions on race day? Does the waiver contain information specific to the event, the course conditions, the event director, and the event sponsors? If not, think twice before registering for the event. Including specific conditions related to the course and local weather information can mean there’s a good chance the event director is at least familiar with the area and the course. v Use your networks when researching out-of-town races. Read race reviews on websites such as the Running Network, Marathonguide.com, Runner’s World, Let’s Run, etc. If the race has a Facebook page, check it to read what other runners have said about prior races and/or are saying about the upcoming race. Negative comments are a red flag. Also check the Facebook page of area running clubs for local feedback. And check in with the Better Business Bureau to determine whether the race promoter has been the subject of complaints in connection with other races. v Look for signs of community support for the race on the event website. Determine whether the race has designated a local charity as the event beneficiary. Does the event organizer or promoter note how much they plan to donate to the charity or how much they have given in the past? Think twice about an event that simply says, “Proceeds go to charity” without naming a specific charity partner(s).

Does the event outline how donations can be made directly to the charity partner? Has the race partnered with the local parks & rec department, local running club, local Y, local sports commission, etc.? Are local merchants on board supporting the event? A quick review

to see if an outside promoter has community support can be an indication that the event will most likely take place because of a joint vested interest in the success of the event. v Look for price gouging, especially with new events. The national average is $25–30 for a 5K, $35–40 for a 10K, $45–60 for a half marathon, and $60–100 for a marathon.

Certainly location can dictate pricing, especially in larger cities with significant road closures and police support. If the event price greatly exceeds these averages, especially for a first-time, unproven event, ask yourself, “What am I getting for my money?” For events with high price tags, you’re better off to seek out events with a proven track record of performance or, better yet, find a great local road race with a proven track record for a fraction of the price.

RRCA Adopts RD Code of Ethics On Mar. 14, the board of directors of the Road Runners Club of America met in Memphis, where it adopted the first-ever Race Director Code of Ethics.

The RRCA Race Director Code of Ethics outlines the expected standards of conduct of any person or group that conducts a running event, road race, trail race, or similar type of event that is either for profit or nonprofit and where individuals pay a fee to participate in the organized running event.

One of the RRCA’s primary goals is to promote a standard of conduct for all RRCA members producing running events. For many years, the RRCA has promoted the Guidelines for Safe Events, which all club and event directors joining the RRCA must agree to follow. The Race Director Code of Ethics, coupled with the RRCA Guidelines for Safe Events, provides a clear set of guidelines for all RRCA club and event members.

The event business has grown dramatically in the last five years, and the RRCA has adopted many policies that outline best practices for managing running clubs. The Race Director Code of Ethics is a policy that specifically speaks to a growing segment of our membership: event directors.

The complete RRCA Race Director Code of Ethics may be found at www.rrca.org/event-directors/code-of-ethics/

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Health & Safety Spotlight

Sorting Through Sports Supplements

By Marie Spano, MS, RD, CSCS, CSSD our age-group–winning teammate pops several dietary supplements in the morning with breakfast, squirts down a pre-workout “energy boosting” gel before his run, and slams a recovery beverage afterward. Since he’s a regular age-group winner, his regimen seems enticing. But then your memory jogs back to news stories on Usain “Lightning” Bolt. With the exception of vitamin C, this Olympic champion doesn’t like taking supplements. Instead, Bolt relies on a healthy diet, including a vegetable native to his country: yams.

Athletes have varied opinions on sports supplements which, when combined with media misinformation, can make the topic of sports supplements very confusing.

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Is It Safe?

Before you take a sports supplement, first consider if it’s safe for you. For athletes who are drug tested, this is vital. You need to make sure the supplement does not contain any banned substances as identified by your sport’s governing body. After that, take a close look at the other supplements, medications, and medical conditions you have. Will this supplement interact with any of them? If you’re unsure, ask your pharmacist. The last thing you want is to take something intended to improve your health when, in fact, it will have the opposite effect.

What Does It Do? Next, determine exactly what the supplement does and if it can live up to it’s health- or performance-enhancing claims. Keep in mind that what works for your teammate, friend, or even an Olympian may not work for you. After all, your training program, dietary intake, goals, and lifestyle are unique to you!

Tried and True A plethora of sports supplements are available on the market, including some that have the green light for improving performance and/or recovery for runners: Electrolytes – We all lose electrolytes, primarily sodium, through sweat. If you’re training in the heat, you lose even more water and electrolytes through sweat. Though sports drinks contain electrolytes, many athletes need more (sometimes over twice as

much sodium) to replace the amount they lose through sweat. Very low sodium levels (hyponatremia) is extremely dangerous and leads to a spectrum of symptoms from confusion, fatigue, and cramps, to death.

Carbohydrates – You can eat your carbohydrates from regular food after you train or compete, but you also need carbohydrates while running if you’re out there longer than an hour. Eating and running usually don’t go together unless you are an ultra marathoner. Therefore, sports drinks, gels, and gummies are a fantastic way to deliver the right type of carbohydrates (those that get into your bloodstream right away and provide immediate usable energy) to your hard-working muscles.

Protein – Most runners don’t consume protein while running. In fact, doing so could lead to an upset stomach. However, protein should be consumed post-exercise to minimize muscle breakdown and possibly even improve glycogen synthesis in your muscle tissue (carbohydrate stored in muscle— your fuel tank and main source of energy for running). Liquid protein sports supplements or powders you mix into liquids are convenient, but you can also eat regular food. Just try to do so within 30–60 minutes after your run.

Caffeine – Caffeine temporarily increases alertness, decreases fatigue, and improves mental functioning. It helps you “think” a little better. And it can boost your performance during both endurance exercise and high-intensity exercise, such as sprinting.

However, more isn’t better when it comes to caffeine, so know your limits, since too much can leave you jittery. Caffeine does not dehydrate athletes. That myth was shattered a few years ago, so go ahead and enjoy your morning cuppa joe with no worries.

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.

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RRCA Member Spotlight

Great Races That Don’t Break the Bank Compiled by Jean Knaack s part of the RRCA member survey, we offer the opportunity for respondents to outline what they believe are threats to the success of distance running. Preliminary results show a large number of people who lament the rising cost of entry fees as a significant threat to distance running. One respondent mentioned, “The RRCA needs to promote affordable races through Club Running.” We agree! The RRCA believes that running needs to remain an affordable, quality activity so everyone can participate. If you’re looking to save a few bucks, look for races that still offer the opportunity to mail in your registration with a check. This will save you from having to pay the 3–6% processing fee that often comes with the convenience of online registration. For example, we found that the Cape Cod Marathon in Falmouth, MA and the Heart of America Marathon in Columbia, MO both offer a mail-in registration option.

We asked our RRCA Facebook friends and Twitter followers to share information about their favorite events, and more importantly, affordable events known for their quality.

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Soaring Wings Half Marathon

Soaring Wings Half Marathon RRCA friend and Twitter follower Nicholas Norkfolk recommends Soaring Wings Half Marathon in Conway, AR as one of the best half marathons one can do in the state, if not the best. The race organizers understand what it takes to put on a successful event. Early registration ($35) ended in late June. Regular registration is only $45 and that’s a deal, especially for what you get in return.

The weather is brisk at the start, but it’s plenty warm at the end. The course has some rolling hills with the biggest at mile 12, but once you make

it to the top, it’s literally all downhill from there. I paced the 2:15 group with some awesome friends last year and I look forward to it this year.

The t-shirts are always nicely designed. In addition, there are unique medals and awards. The first time I was involved with the race was as a volunteer. I knew then this race would not be one I wanted to miss in the future.

The race is part of the Arkansas Grand Prix Series (www.arkrrca.com), which makes it even more tempting to Arkansas runners. However, that does not seem to deter runners from out of state. Obviously, word is spreading of a top-notch event. If you want to do a race with a great atmosphere, for a great cause, with great post-race festivities, this is where you want to be in late October. I hope to see you there! Register at www.swhalf.com

Mississippi Blues Marathon Mississippi Blues Marathon Norkfolk also recommends the Mississippi Blues Marathon & Half Marathon. It’s celebrating only its sixth year, but with the way it’s managed, one would think it’s been around longer than that. This marquee event has garnered large support from runners across the nation as well as the local community.

Don’t be fooled by the race’s name. It’s about more than the music, although the music is good and you’ll hear some being played while on the course. The volunteers on the course make you feel at home as they cheer you on. Be prepared to get your adrenaline pumping as you run some hills on this course.

Jackson, MS is a nice place for a race and the city’s amenities complement what the race offers. Within minutes of the race’s starting point, there are a variety of things to do. Whether you’re into sports and recreation (www.visitjackson.com/Discover-Jackson/Sports-Recreation), the arts (www.visitjackson.com/Discover-Jackson/The-Arts), museums (www.visitjackson.com/Discover-Jackson/Museums), dining (www.visitjackson.com/Dining), or heritage (www.visitjackson.com/Discover-Jackson/Heritage), Jackson has something for you.

If you like cool swag, this race definitely provides it. You’ll get a CD to listen to some tunes on the way home, along with a bag and t-shirt that you’ll be proud to wear. The quality of the medal is unparalleled. I’m not really into medals, but I had to contact Ashworth Awards to let them know about the good work they did.

You’ll leave this race wondering how you paid so little and received so much. That’s not a bad thought to have, now, is it? Register today at www.msbluesmarathon.com

Run Wellness 5K Series Run ForFor Wellness 5K Series

Jean Knaack

On the last Sunday of each month at George Bush Park in West Houston, you will find 150+ runners gathered for a free 5K. Yes, you read right—it’s free! The race features a shady, scenic, flat asphalt course closed to vehicular traffic and with only one turn halfway; splits called at ½, 1, 2, and 3 miles; ice cold water on course; awards for the top three men and women; bountiful door prizes; elaborate start/finish line with race clock; musical entertainment throughout; fast on-site registration; and same-day race results emailed to participants and posted on the Internet. We have an active Facebook page where, immediately after each race, we post ~100 race photos that attract lively tagging and comments. We hold a gentle warmup session prior to the race, and our runners enjoy made-on-site breakfast tacos, bagels, fruit, salty snacks, and ice cold water and Gatorade at our post-race party.

All this is made possible through the generous support of our sponsors, including Luke’s Locker, Pecan Creek Grille, Mission Burrito, My Fit Foods,

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Road ID, Move Forward PT, Handmade Collective, and Fish Eagle Safaris. We have a solid pool of veteran racers who give back to the running community as race volunteers. The race is directed by Steve Shepard, a three-time RRCA national award winner and convener of the 2006 RRCA National Convention.

The race originated with The Houston Wellness Project, which Azita DiMarco and Kelly Ramey started to offer low- and no-cost wellness activities to the Houston community. The cost associated to engage in activities to stay healthy can be hefty. Gym fees, training programs, race entry fees all add up, and before you know it, you have to choose whether to fill up your gas tank or pay for a wellness activity. The Run for Wellness 5K Series provides all comers with a first class, fun wellness experience at no cost. Learn more at www.thehwp.org/5k.php

Heart of America Heart of America Marathon Marathon As advertised in Mid-American Running Associations’ magazine, the Heart of America Marathon celebrates its 53rd anniversary, making it the third longest, consecutive running marathon in the U.S., according to the Association of Road Racing Statisticians. The marathon takes place on Labor Day in Columbia, MO. The challenging course consists of six major hills and runs along the Missouri River. The registration fee is $40, which includes a challenging race organized by the Columbia Track Club, a shirt, a finisher’s medal, and a post-race pizza party. Runners can register online or by mail. Learn more about the race at www.columbiatrackclub.com/hoa/index.htm

Parkersburg News & Parkersburg News & Sentinel Half Marathon Sentinel Half Marathon The Parkersburg News and Sentinel Half Marathon, hosted by the River City Runners and Walkers, begins in downtown Parkersburg, WV on Aug. 18, The rolling course takes you out of the city and into the scenic surroundings of West Virginia before looping back into the commercial area. You’ll finish the race to the cheers of thousands of spectators lined up on Market Street prior to the Parkersburg Homecoming Festival Parade. The race has served has both an RRCA regional and national championship event for many years. The registration fee is $40 and you have the option to register online or by mail. Learn more about the race at www.newsandsentinelhalfmarathon.com

Presidio 10 Presidio 10 There’s a reason this race was selected as the 2011 Road Race of the Year. Imagine drinking a Bloody Mary and munching on a breakfast burrito while your companion is drinking a local Sierra Nevada beer and eating pancakes soaked in maple syrup— with a band playing in the background. And it gets better: Your backdrop is the San Francisco Bay with Alcatraz Island and the Golden Gate Bridge looming large. You can’t believe this is the finish line area.

Now imagine proposing a toast for having run through the Presidio and then both sides of the Golden Gate Bridge! (Note: The west side is closed to pedestrians, except for this race.) You appreciate the cheering of the high school volunteers at the aid stations.

This is the Presidio 10 race in which the 10-mile race was an RRCA national championship (and will be again in 2013), while the 10K was an RRCA western regional championship. There’s a competition among RRCA clubs in the 10K for fastest club and largest club. The race is put on by the Guardsmen, and proceeds go to The Ashlyn Dyer Foundation for Neurological Research to fund research and raise public awareness for traumatic brain injury. The registration fee for the 10 Mile is only $45 and you get to run across the Golden Gate Bridge, which is priceless!

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RRCA Member Spotlight

Most Valuable (Club) Runner

By Ray Charbonneau ompetitive runners tend to dismiss older women runners. After all, the average woman is slower than the average man, and every runner slows down as they age, so it’s obvious that those older women won’t be in the mix when it’s time to decide the winner.

Right? But for a running club, the mature female runner from the back of the pack might be the most valuable jewel on the course.

More than any other competitive sport, running is all about the individual. You need a minimum of equipment, and the rules are simple: The first person to cross the finish line is the winner. But humans are social animals who tend to form communities any time a group shares an interest. Thus, we end up with the running club.

Clubs are social groups, but clubs also provide a way for runners to pull together a group of friends to compete as a team against other clubs. Part of club competition is building the best team possible. It’s a cliché, but a team is like a chain: Really strong links can drag the weaker links on to victory, but only if the weaker links aren’t broken. A runner who shores up a weak link can be just what that team needs most.

At the club level, where races have age groups and divisions for each gender, slower runners have value above and beyond that measured by the clock. Obviously, all else being equal, fast runners are more valuable than slow runners, but you have to balance that against each runner’s possible impact when you’re searching for the most valuable type of runner.

The value of a runner to your club, like the value of any resource, is based on the laws of supply and demand. RunningUSA.org publishes yearly demographic data for the American running population. The largest age group (by far) is the open category, men and women in their 30s and younger. As the age

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groups get older, there are fewer runners in each group for both men and women.

There’s a fairly even split between men and women runners overall, but the age distribution for men skews older. In other words, there are more women in younger age groups, and more men in older age groups.

The difference increases as age increases.

When you combine those facts, the result is that the rarest runner is the older woman runner.

Those numbers apply to individual clubs, as well. My own club, the Somerville (MA) Road Runners, has over 400 members, which makes us a little larger than average. We’re open to anyone, regardless of ability. Our membership demographics are distributed in proportions similar to the RunningUSA data.

In the oldest groups, age 50 and up, we have twice as many men as women.

Until you have enough runners to fill your teams, you can’t worry about how fast they are. It doesn’t matter if the runners you do have are fast for their gender or age group if you can’t complete your team. Since there are fewer older women than any other type of runner, those slots are the hardest to fill. Our club is bigger than most, but we still have trouble finding enough women to fill up teams in every age group.

And even when you can fill your teams, the scarcity of older women is still a factor in their relative value. Whenever there are more runners to choose from, you’re more likely to be able to pick your team from the fast side of the bell curve. There are more men, so there’s more competition for the available slots on men’s teams. That means there often isn’t much of a drop-off between the runner who fills the last slot for men and the fastest guy who doesn’t get on a team. Conversely, when there are fewer runners to choose from, they usually

represent a wider range of abilities. On women’s teams, especially in the older age groups where there are fewer women, there’s less competition. Many clubs have to take whomever they can get. A female age-grouper who’s just a little faster than average has better chance to have a bigger positive impact on her team’s results.

Older women also gain value because you can assign them to an empty slot on any team, something especially valuable for a smaller club. The assumptions are that older runners are slower than younger runners and women are slower than men. So the rules allow older people to run on teams meant for younger people. The rules limit the number of men on a team but don’t put a cap on the number of women. Women’s teams can never include men, but women are allowed on men’s teams.

(A discussion of how men-only events are “discriminatory” but women-only events are “empowering” will be left for another time.) In races with mixed divisions, teams without enough women are forced into the more competitive men’s categories.

An especially fast, older woman who defies the rules’ assumptions—someone like Joan Benoit Samuelson—is perhaps the rarest and the most valuable runner of all. (Joanie, if you’re reading this, SRR membership is only $30.) A mature female runner who’s fast enough can help any team, men’s or women’s.

And if an event combines team scores toward some kind of club championship, the ability to place her on whatever team counts most magnifies her value.

Add it all up, and that’s why the older woman runner is the most valuable runner in your club. Now that my wife Ruth and I are over 50, that’s one more reason (of many, dear) why I appreciate her. Now if only we could get our mothers to run …

Ray Charbonneau is the author of Chasing the Runner’s High and R Is for Running. His articles on running have appeared in Ultrarunning, Marathon & Beyond, Level Renner, Cool Running, and other publications.

Find out more at www.y42k.com Most valuable runners Ray Charbonneau

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U.S. Olympic Tria Women’s 10,000 / Men’s 10,000 / Women’s 5000 / Men’s 5000

By Dave Hunter

American Olympic Distance Medals: Dream Come True? Or Just a Dream?

During the post-race press conference that followed the U.S. Olympic Marathon Trials in January, Ryan Hall, fresh off his second-place finish, which placed him on the team, was asked to speculate on the USA’s chances to win an Olympic medal in the men’s marathon. Reflecting on the impressive performances posted by any number of Kenyans and Ethiopians, Hall candidly offered, “Anything is possible, but we might have to be touched by the hand of God.” The prospects for an American man or woman winning a medal of any color at the London Games in either the 10,000m or the 5000m may be less bleak, but divine intervention may still be required. It’s unclear whether America’s Olympic distance hopefuls will receive any heavenly assistance, but here is an unvarnished assessment of Team USA’s chances in these events.

Women’s 10,000m

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When you realize that the American women who will run in Olympic 10,000m finished first, fourth, and seventh in the Olympic Trials 10,000 final, you properly conclude that the U.S. is not putting its best athletes on the London starting line. America’s two premier 10K women, Shalane Flanagan (10,000m Bronze medalist in the ’08 Games, who finished third in the Trials 10,000) and Kara Goucher (10,000m Bronze medalist in the

’07 World Championships, who skipped the OT 10,000m), will focus on the Olympic marathon.

Amy Hastings is likely to be America’s strongest competitor in this event. Part of the Mammoth Lakes running squad coached by Terrence Mahon, Hastings is a tough and fearless runner with a 10,000 PR of 31:19.

Earlier this year, Hastings finished a heart-breaking fourth in the Olympic Marathon Trials, just missing a spot on the Olympic team. Re-focused and determined, she came back to register a redeeming win in the Trials’ 10,000m which featured a punishing kick over the final 200 meters. She will need a career performance in London to gain a podium position.

Lisa Uhl is a young up-and-coming distance runner who shows much promise. The 2010 NCAA 10,000m champion while an undergraduate at Iowa State University, Uhl has a 10,000 personal best of 31:35. She’s not afraid to compete with America’s top distance runners—a racing style she employed at the Trials where, in it until the final push over the last 300 meters, she finished fourth. She may have the potential to win an Olympic medal—but not in the London Games.

Janet Cherobon-Bawcom has displayed some promise, but lacks experience and has been inconsistent. Her Olympic A standard 10,000 mark of 31:33 allows her to participate in the 30th Olympiad even though she competed poorly in the Trials 10,000 where she finished 7th. Her 5th-place performance at the Olympic Marathon Trials earlier this year,

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als Review where her 2:29:45 clocking placed her ahead of Olympic marathon medalist Deena Kastor, suggests that, at age 35, her future may be brighter in the longer event.

Outlook: Here’s a reality check: Earlier this year, Ethiopia’s Tirunesh Dibaba, “The Baby-Faced Destroyer,” posted a world-leading time of 30:24—a minute or so faster than the American athletes. And while it’s true that Olympic distance races are often tactical affairs, none of the American competitors have displayed the type of lethal finishing kick that might position them to compete for a medal off a slower pace.

Men’s 10,000m

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U.S. prospects look more encouraging here. America’s three 10K men have meaningful international experience that should serve them well. Galen Rupp, under the careful tutelage of Alberto Salazar, has developed into an authentic, international distance star. Any lingering doubts with respect to his finishing leg speed over the final circuit were largely dispelled in the wake of his dramatic Olympic Trials 5000m win over long-time nemesis and legendary kicker Bernard Lagat. Rupp’s 5000m victory allowed him to complete a rare 5000m/10,000m double win, which was last accomplished 60 years ago at the ’52 Trials by Curt Stone. It is true that 11 Africans, including defending Olympic 10,000m champion Kenesia Bekele, have 2012 marks between 27:00 and 27:10. But Rupp ran 26:48 at season’s end in 2011 and should be ready to do battle in London. A medal-winning

performance by Rupp is now considered to be a distinct possibility by a growing number of respected track observers.

Matt Tegenkamp has meaningful prior experience on the world stage.

He has competed in two world championships and made the Olympic 5000m final at the 2008 Olympic Games. With a sub-13:00 PR in the 5000, some would argue that Tegenkamp might be running in the wrong event.

Runner-up to Rupp in the Trials 10,000m, this multiple-time national champion and American record holder in the 2-mile (8:07.07) will have to run better than his current 10,000 PR (27:28.22 set last year) if he wants to be anywhere near the warring medal aspirants in the Olympic 10,000 final.

Dathan Ritzenhein was another wonderful story of redemption in the Olympic Trials 10,000m race. Having finished fourth, only 8 seconds away from the final Olympic team position, in January’s Olympic Marathon Trials, Ritz re-grouped and went back to the track to re-tool himself for the 10,000m.

Lacking the A standard going into the Trials, Ritz worked with Rupp to keep the 10,000 final cadence at A standard quality. It paid off.

Ritzenhein’s third-place finish time of 27:36.09 bettered the A standard (27:45) and placed him on his third Olympic team. His 10,000m PR of 27:22, set 3 years ago, promotes bona fide speculation as to how competitive Ritz can be in the Olympic 10,000 final.

Outlook: Rupp should compete for a medal. Toughened over several years of international racing, he should be poised to run his best at the 30th Olympiad. His newly displayed finishing speed needs to be with him in London to earn a 10,000 medal.

S u m m e r 2 0 1 2 ClubRunning • 15

Julie Culley, surprise winner of the U.S. Olympic Trials 5000m, will lead a young American trio in the women’s 5000. The 30-year-old Rutgers graduate has a surprising amount of international experience, having competed on U.S. teams at the 2009 World Cross Country championships and in the 5000m at the 2009 World Track & Field championships. Her OT winning time of 15:13.77 is her personal best.

Molly Huddle, runner-up to Culley in the Trials’ 5000m, may prove to be the United States’ best hope in the women’s 5000. Holder of the women’s U.S. 5000m record at 14:44.76, Huddle may be the only American woman able keep pace with the superior African athletes.

The Notre Dame graduate has international experience—she ran the 5000 for the U.S. at the 2011 World Championships—but no proven success on big world stages.

Kim Conley grabbed the final Olympic 5000m spot at the Trials when, 50 meters down at the bell lap, she unleashed a furious finish to catch a wobbly Jessica Lucas at the line. Conley’s third-place time of 15:19.79, a personal best, edged Lucas by 0.04 seconds and allowed Conley to achieve the requisite A standard, a time she had lacked by a mere 0.21 seconds. The spunky, but inexperienced UC Davis product showed heart at the Trials, but it’s difficult to see her being any sort of factor at the London Games.

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Outlook: Huddle is the only one of the three American Olympic 5000m runners with a PR time under 15:00. Thirteen African women have run under 15:00 this year, and six of them have posted 2012 marks under 14:45. Against that sobering reality, simply having an American woman make the Olympic 5000 final would be a notable achievement.

Men’s 5000m Galen Rupp is poised to be a medal threat in the men’s 5000. While the 10,000 is unquestionably his stronger event, Rupp’s recent 12:58.90 PR, the third-fastest 5000 time in the world this year, and his stirring stretch drive to defeat Bernard Lagat in the OT 5000 show he is ready to compete for a medal at this shorter distance. Alberto Salazar, Rupp’s savvy coach, is to be commended for having implemented a schedule of under-distance racing for Rupp, which has sharpened his speed and toughened his racing spirit.

Bernard Lagat should never, ever be counted out. Even at age 37, Lagat possesses one of the most ferocious finishing kicks in the sport.

It’s a weapon he uses not only to defeat his competition but also to silence the whisperers who say he is now too old. Only a few distance runners have ever assembled the résumé of career highlights that could compare with Lagat’s accomplishments: a bountiful record spanning the last decade that includes eight national

PhotoRun.net

Women’s 5000m

championship wins and 12 medals of all colors in international world and Olympic competition. The only piece missing to make his career complete is an Olympic Gold medal. One thing is for sure: The crafty 5000m American record holder (12:53.60 set in 2011) will go after it in London.

Lopez Lomong, the U.S. flag-bearer at the Beijing Games, is on his second USA Olympic team. Moving up from the 1500, Lomong, at age 28, is poised to perform well in the 5000 in London. He moved smartly through the rounds and displayed great speed and effective racing tactics at the new, longer 5000 meter distance.

Does Lomong, who has run 13:11.63 this year, but is capable of running faster, have the 5000 racing experience to handle the Olympics’ racing gamesmanship? A medal-winning performance by Lomong in London would not be shocking—and would simply be another amazing chapter in the incredible life of one the “Lost Boys of Sudan.”

Outlook: The U.S. has not won an Olympic medal in the men’s 5000 since 1964, when the U.S. took both the Gold and the Bronze. Certainly Rupp and Lagat each have the capability to make it onto the podium, but will they be able to produce that medal-winning performance on London’s big stage? Stay tuned.

The author, who has raced over 90 marathons, including the 1983 B.A.A. Marathon where he set his PR of 2:31:40, can be reached via email at dhunter@brouse.com

RRCA.org

RRCA Awards Spotlight

2011 RRCA Award Winners

By Jean Knaack, RRCA Executive Director

Memphis Runners Track Club

Memphis Runners Track Club

Memphis Runners Track Club

In 1971, the RRCA initiated the RRCA National Running Awards to acknowledge the service and dedication of outstanding volunteers to the running community. Each year, club and event leaders around the United States are encouraged to nominate outstanding individuals for an RRCA National Running Award. We featured some of our 2011 award winners in the Spring 2012 issue of Club Running, and we are happy to feature the remaining 2011 award winners in this issue. Learn more about the RRCA National Running Award categories and nominate a deserving individual to be considered for the 2012 RRCA National Running Awards at www.rrca.org/services/national-running-awards/

Outstanding Volunteer of the Year

Outstanding Club President

Outstanding State Representative

Calumet Region Striders of Northwest Indiana Calumet, IN

Alpine Runners of Lake Zurich Lake Zurich, IL

Louisiana

Mary Zemansky of Michigan City, IN was the Calumet Region Striders competitive race series chair and board member. In 2011, there were 30+ Gold Cup races, and 15+ sponsored race events.

Mary’s integrity as a board member is like no other. She routinely attends board meetings and provides valuable input and follow-up; she meets and presides at her committee meetings of approximately eight members. She developed a system for obtaining and tracking participant and board member race evaluations electronically and was instrumental in making sure the event directors receive this important feedback and critique. Her recruitment of new sponsored races is an avenue for the board to recruit future Gold Cup events. In the process, she has become a valuable resource and mentor for event directors. She also authors articles for and contributes to the club’s monthly newsletter columns.

Mary Zemansky fits all the criteria for the RRCA Outstanding Volunteer Award. She is a dedicated club volunteer and contributor to races not only in the community, but also in the region. She has been the committee’s chair for her club and a board member for 6 years.

She is also a strong, spirited race competitor among her peers. Although not known to enjoy long-distance racing, she completed her first marathon in 2011 at the Bank of America Chicago Marathon.

Beth Onines has been running since 1981 and served as president of the Alpine Runners for 10 years. She has run over 100 marathons and several ultras. She was the program director of CARA (Chicago Area Runners Association) for several years and helped thousands of runners reach their goals of running their first marathon. She brought those skills to the Alpine Runners and started marathon, half marathon, and beginning running training programs. Under her tutelage, the club also started a kids’ running program that prepares participants to run the Alpine Races in the Youth Mile. Because of these programs and her enthusiasm for running, the club has grown to be one of the largest and best-organized running clubs in Illinois.

Beth has always been an advocate of the RRCA. She has been the Illinois state representative and regional director for RRCA and attends the conventions. She also organized the RRCA convention in Chicago in 2007, which was a resounding success for both the RRCA and the Alpine Runners.

Through example and countless hours of work, Beth has been an advocate of the sport of running, the RRCA, the Alpine Runners, and living a healthy lifestyle.

Louisiana state rep Betsy Boudreaux is always willing to go the extra mile to serve the RRCA and her clubs. She provides extra “goodies” at her championship races through her personal donations to support the event series at the state level. For example, she purchased RRCA merchandise for the winners of the Cajun Cup 10K, an RRCA Southern Region Championship. National Running Award nominees in her state got framed certificates, which Betsy presented to them in a ceremony at a state championship race.

Betsy attended all state and regional championships in Louisiana during 2011. For the Cajun Cup 10K, she booked the RRCA tent and other promotional materials, and manned the RRCA booth at the Expo. After the event, she posted pictures and a video on Facebook. Betsy never misses an RRCA convention, and she is a major contributor to the State Reps Silent Auction. In 2010, she secured a week at a Mammoth Lakes condo for the auction.

In addition to serving the RRCA, Betsy is a frequent and appreciated volunteer on the New Orleans running scene, and one of only two course measurers in the state.

Mary Zemanski

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Beth Onines

Betsy Boudreaux

Continued on page 20

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We’ve been training 20 years for your big moment.

20th Anniversary Walt Disney World® Marathon Weekend Presented by Cigna

January 10–13, 2013

Join us for a marathon celebration 20 years in the making! You’ll run across magical Disney touches at every mile, including a spectacular surprise at mile 20. And, we’re creating a brand-new Mickey Mouse finisher medal you’ll cherish forever. Don’t miss out!

Register today at runDisney.com.

Marathon | Half Marathon | Goofy Challenge | Family Fun Run 5K | Kids’ Races

©Disney S&R-11-21768

RRCA Awards Spotlight

Excellence in Journalism Award Winners Outstanding Club Website

Club Writer of the Year

New Brunswick & Metuchen, NJ www.GardenStateTC.org

Amelia Island Runners, Fernandina Beach FL

Garden State Track Club

Ed Hardee

With both a witty and insightful flair for capturing the human essence of the sport of running, Ed Hardee is an honorable selection for the 2011 RRCA Outstanding Club Writer.

Hardee has demonstrated his diverse writing talent by tugging on a reader’s heartstrings with a touching column about the death of his longtime running companion, his dog Sadie, and a story about a fallen runner being saved from death by alert paramedics. As both a writer and the editor of the club’s e-newsletter, Hardee’s columns and stories are always a must-read. And his journalistic work is always factually and grammatically accurate.

Outstanding Large Club Newsletter

River City Runners and Walkers Newsletter Donna Graham, Editor River City Runners and Walkers Parkersburg, WV

Outstanding Small Club Newsletter The River to River Running Reporter

David Bond, Editor River to River Runners, Carbondale IL

Journalism Excellence

Outstanding E-Newsletter

Senior Writer, Running Times magazine

Michele Campbell, Editor Wicked Running Club, Salem MA

Over the past decade, Rachel has contributed numerous insightful and inspiring magazine features and columns to both Running Times and Marathon & Beyond. Her writing is crisp, concise, and comprehensive, and her passion for

the sport of long-distance running oozes from every line. Additionally, in 2008 many of her running essays were bundled into in the delightful book PERSONAL RECORD: A Love Affair with Running. Rachel has proved her knowledge of our sport/lifestyle and has translated it to the running world by frequently pacing ultrarunners toward their dream finishes.

For the complete list of 2011 RRCA award winners, visit www.RRCA.org

Rachel Toor

Wicked Running Register

RRCA 2012 Championship Event Series The RRCA championship is one of the oldest distance running traditions in the U.S., dating back to 1958 when the RRCA awarded its first championship designation. The goal of the RRCA Championship Event Series is to shine a spotlight on well-run events and to promote the sport of running by recognizing the top-performing runners in the Open, Masters (40+), Grand Masters (50+), and Senior Grand Masters (60+) categories for both men and women as RRCA champions. In 2011, the RRCA Championship Event Series included 170 races at the state, regional, and national levels that attracted over 265,000 runners nationwide, making it the largest grassroots-organized, running event series in the U.S. RRCA national and regional championship events receive sponsorship support from Gatorade, Sports Authority, Ashworth Awards, and Coolmax. The complete event listing can be found at www.RRCA.org/programs/rrca-championship-series REMAINING NATIONAL CHAMPIONSHIPS RRCA National 5K Championship Woodstock 5K Anniston, AL – Aug. 4, 2012 www.annistonrunners.com/woodstock5k RRCA National Club Championship Challenge Disneyland Half Marathon Anaheim, CA – Sept. 2, 2012 www.espnwwos.disney.go.com/events/ rundisney/disneyland-half-marathon

RRCA National Marathon Championship ING Hartford Marathon Hartford, CT – Oct. 13, 2012 www.inghartfordmarathon.com RRCA National Ultra Championship Oil Creek 100 Titusville, PA – Oct. 13, 2012 www.oilcreek100.org REMAINING RRCA REGIONAL CHAMPIONSHIP EVENTS News and Sentinel Half Marathon Parkersburg, WV – Aug. 18, 2012

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

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

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

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

Fort4Fitness Fort Wayne, IN – Sept. 29, 2012

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

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

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

Rock/Creek Stump Jump 50K Chattanooga, TN – Oct. 6, 2012 Milwaukee Lakefront Marathon Milwaukee, WI – Oct. 7, 2012

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

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RRCA Championship Spotlight

San Francisco’s Presidio 10 RRCA National 10-Mile Championship

By Scott Dunlap

O

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tackling the single-track dirt like last year and, instead, stuck to the pavement.

At first I thought this was going to blow my trail-training advantage that I’m convinced was key to my masters win here last year, but so far my turnover was pretty fast at around a 5:30 min/mile, and I seemed to be hitting the hills harder than the others. One great thing about a fully re-

RRCA 10-Mile National Champions Open Male Leon Medina (22, 57:00) Open Female Sarah Hallas (32, 1:03:48) Male Master Scott Dunlap (42, 57:11) Female Master Kristi Rossi (44, 1:04:07) Male Grandmaster Peter Hsia (51, 1:04:14) Female Grandmaster Suzette Smith (56,1:17:52) Male Senior Grandmaster Ross Bolding (66, 1:10:32) Female Senior Grandmaster Maureen O’Mara, (62, 1:40:38)

Leon Medina and Sarah Hallas 2012 RRCA National 10 Mile Champions covered body is you feel invincible on those downhills!

I moved my way up to third as we went out-andback on the bridge (mile 4), doing my best to charge the stairs at the turnaround. It felt like I was gaining some ground on Leon and Oliver, but they remained like a distant mirage on the bridge span.

But I was definitely gapping the folks behind me. When we got back to Crissy Field for the last flat 3 miles, I tucked in and gave it all I had to catch the two leaders.

In the end, it wasn’t quite enough to catch them, but was enough for third overall and another masters win (57:11, PR). Old guy makes the podium! I felt surprisingly good, and suspected it was all of the recovery time I had while on vacation the previous week.

With a few beers and pancakes, I thanked the RRCA and Guardsmen for another fabulous race and headed to SFO to get to steamy Boston ...

Brightroom.com

n Sunday, April 15, I had the pleasure of joining 3,400 runners for the soldout 2012 Presidio 10-Miler in San Francisco. As Part 1 of my two-runs-on-twocoasts-in-two-days extravaganza, it was a fast and furious race through the hills of the Presidio and up and over the Golden Gate Bridge—all before jumping a plane to the Boston Marathon on Monday. It did not disappoint!

It was no surprise that this race sold out once again; it’s now attracting thousands of eager runners for its hilly 10-mile and 10K distances. Everything about this race is done well by The Guardsmen, from ample course markings and smiling volunteers, to free beer and pancakes at the finish. It was voted the Road Runners Club of America (RRCA) Road Race of the Year in 2011, and was the RRCA 10-mile championship race again for 2012. It’s hard to imagine just 6 years ago there were only 300 people coming to this race!

I lined up near the front after a solid warm-up, remembering from last year how that first hill slaps you in the face just a half-mile in. The parents of Ashley Dyer and founders of the Ashley Dyer Foundation for Neurological Research and Support welcomed us with a sobering story of how their daughter was struck by a car while training on this same road, but allowed others to live through organ donation. Sad, but motivating to make the most of this beautiful day and course. I was feeling rested and ready to seize the day.

The gun went off, and the fast folks quickly sorted themselves out before the first climb. 22-year-old Leon Medina and 30-yearold South African Oliver Ralph were in a class by themselves, flying at a 5:10 min/mile pace and charging the hills. I settled in with a pack of four about 20 seconds behind as we reached Fort Scott and made our way toward the Golden Gate Bridge. With all the twists and turns, there were plenty of opportunities to see where we were in the race.

Due to construction, we wouldn’t be

Enjoy more of Scott’s writing at A Trail Runner’s Blog, www.atrailrunnersblog.com

S u m m e r 2 0 1 2 ClubRunning • 21

E L B A T S X A M BLADE-

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L L I W E O THIS SH R LIFE. U O Y N I U R

RRCA Championship Spotlight

NC Roadrunners Invitational Half, 10K RRCA National 10K Championship

RRCA 10K National Champions Open Male Bobby Mack (27, Raleigh NC, 32:16) Open Female Brennan Liming (35, Apex NC, 38:22) Male Master Tim Meiges (45, Raleigh NC, 35:36) Female Master Sheri Spivey (45, Cary NC, 50:35) Male Grandmaster Gary Moss (61, Raleigh NC, 40:35) Female Grandmaster Lisa Garrity (52, Apex NC, 52:30) Male Senior Grandmaster Chip Dodd (64, Cary NC, 46:04) Female Senior Grandmaster Lena Hollmann (61, Cary NC, 52:45)

AND YOU

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After the last turnaround, I knew I was in the homestretch. I picked up the pace slightly after realizing I was nearing the end and then out of nowhere came “the hill you’re not prepared for.”

I spoke with Quick about this hill before I helped him hand out the post-race awards along with RRCA Southern Region director Lena Hollmann. He informed me it was called a “race director’s surprise.” Thanks for the surprise!

Quick and his crew put together a great race that was deserving of the national championship designation. It was a top-notch event accompanied by great scenery and friendly volunteers. For more information about the North Carolina Roadrunners Club and its events, visit www.ncroadrunners.org Congratulations to Bobby Mack, RRCA Roads Scholar (2011), for winning the overall 10K with a time of 32:16.

AVAILABLE AT

n Sunday, May 20, I set out to run my second RRCA National Championship event of 2012. My first RRCA National Championship event was the Germantown Half Marathon in Memphis in conjunction with the 54th Annual RRCA Convention. On this particularly cool, crisp day I found myself in Cary, NC along with roughly 800 other enthusiastic runners for the North Carolina Roadrunners Invitational Half Marathon and 10K. A couple of stray clouds roamed the sky, but other than that, the morning was picture perfect for running. Excitement was in the air as people chatted about their last event, while others stretched and ran some warm-up laps.

The half-marathoners gathered around the starting line as race director Aaron Quick spoke briefly, thanking the runners and the wonderful sponsors. As soon as they took off, those of us running the 10K gathered at the starting line for our turn to take off on the trails through William B. Umstead State Park. Quick wished us luck and we were on our way.

I quickly found my desired pace and settled in, trying to take in the beauty on display in North Carolina. The smells of the state park are much easier to breathe than the exhaust and fumes one endures when running in the city.

We wound our way through the first few miles, and then the trees opened up as we continued along the edge of Lake Crabtree. Everyone enjoyed a slight breeze off the lake as the temperature started to rise ever so slightly. Climbing the first real hill of the route led us back into the park, again surrounded by trees. Taking in the last few miles was made easier by the excellent volunteer staff who supported the course and encouraged every runner.

S E D A L B / M O C .

KSWISS ING RETAILER N N U R L A C O RL

By William Dyson

Carolina Snapshot Sports Photography

NC Roadrunner 10K Action. Bobby Mack (r) earns the title of 2012 RRCA National 10K Champion.

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S u m m e r 2 0 1 2 ClubRunning • 23

by Cregg Weinmann

Minimalist Shoes 2012 This review represents our second look at the relatively new category of minimalist shoes. The question of just what constitutes a minimal shoe revolves around three hotly debated characteristics: heel-to-toe drop, support, and overall weight. For the purpose of our reviews, we define a minimal drop as 5-millimeters or less, minimal support as a shoe that can fold down the heel of the upper toward the innersole (or pinch the sides of the heel together) with little midsole/outersole structure, with a weight of under 10 ounces for a men’s size 11. Shoes that satisfy at least two of these three standards we categorize as minimalist. Your use of minimalist shoes will be determined by your fitness, size, and preferences, but all runners can benefit from a minimal shoe for at least some of their running.

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The Adam (and women’s Eve) is the most minimal of Altra’s line of zero-drop running shoes. Designed to provide just a bit of protection, they come with two different innersoles: one that’s quite thin and another that’s more robust to provide a little cushioning. The upper is a thin layer of stretchy fabric with closed mesh over most of the vamp and open mesh over the forefoot. The monosock construction features two hook-and-loop straps to secure the shoe/foot interface. The outersole of tough rubber lies directly under the Strobel lasting board (which is really just a layer of fabric), so the only cushioning comes from the choice you make about which innersole to use. The proprioceptive feedback is as good as it can be while still wearing a shoe.

“The Altra shape really fits my foot. Not much to it, even with the ‘support’ insole. They actually are like slippers.”

Sizes M 6–13,14,15,16; W 6–11,12 Weight 7.5 oz. (men’s 11); 6.1 oz. (women’s 8) Heel-to-Toe Drop 0 mm

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The Pure Connect is new to the Brooks line and is the most minimal of the four Pure Project shoes. The upper is a wide open mesh covered with a thin, gauzy mesh so there’s good breathability. A bit of support comes from the sandwiched, no-sew overlays and a sturdy heel counter. The midsole features the 4-millimeter heel-to-toe drop geometry shared by this line and is a blend of EVA and Brooks’ DNA polymer instead of the heavier configuration that uses a DNA insert. The outersole is composed of scant islands of rubber that provide durability while allowing increased flexibility, particularly in the narrow gap between the big toe and the rest for a more dynamic toe-off. The combination of quality, versatility, and features earned the Pure Connect our Best Shoe award in the Minimalist category.

BEST SHOE MINIMALIST SPRING 2012

“Even though these shoes are very light and minimal, the reinforced toe doesn’t lay down on my toes. The roomy fit lets my forefoot play as it wants. The shoe snugs up around the instep nicely. On harder/longer runs, my arches would like just a little more support, but they are getting stronger.”

Sizes M 7–13,14; W 5–12 Weight 8.1 oz. (men’s 11); 6.5 oz. (women’s 8) Heel-to-Toe Drop 4 mm

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Fila’s SkeleToes Lite is its latest and best execution of minimalism. The upper is composed of two meshes—a smaller weave on the lower half and a more open weave above—constructed as a monosock with stretch at the ankle and a stretchy, elastic speed lace. Minimal overlays offer a touch of support to the laces and midfoot. The toes have individual pockets, allowing better splay and toe-off, though the fourth and fifth toes share a single pocket. The midsole has a grid of segmented pods that cause the foot to supply its own support, thereby strengthening it. The injection-molded EVA has a good, resilient bounce to it. The outersole is nominal carbon rubber only at the highest-wear portions: the toes and heel.

“Great fit, especially the toes. Light and comfortable, lets my foot do what it wants. I don’t wear them for every run, but they do well for me when running.”

Sizes M 7–12,13; W 5–10,11 Weight 6.9 oz. (men’s 11); 5.4 oz. (women’s 8) Heel-to-Toe Drop 5 mm

24 • ClubRunning S u m m e r 2 0 1 2

RRCA.org

The Run Is A Beauty.

The Party Is A Beast.

Disney Wine & Dine Half Marathon Weekend Nov. 9 - 10, 2012 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! runDisney.com

S&R-10-18872 © Disney

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The Blade Foot Run adapts the established K-Swiss running technologies to minimal proportions. The upper features an overall closed mesh with a little structure, midfoot overlays to secure the foot, and just enough support in the heel to hold its shape. The midsole employs the setup effectively popularized in the Blade Lite and Quicky Blade models from its traditional running line, and the result is a flexible and responsive shoe. A Guide Glide layer and EVA Strobel board add their cushioning, but with zero-drop geometry and a comfortable stack height (how high off the ground you are) of 8 millimeters. The outersole is minimal carbon rubber at the high-wear areas of the heel and under the first metatarsal. Overall, it has a stable feel, with the flexibility and weight of a racer.

“Most striking is the stable, balanced feeling of the shoe. They are light, flexible, and better cushioned than I expected.”

Sizes M 4–13,14,15 W 5–12 Weight 8.2 oz. (men’s 11); 6.3 oz. (women’s 8) Heel-to-Toe Drop 0 mm

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The second round of New Balance’s Minimus collection adds three zero-drop shoes to the three Minimus shoes introduced last year. The upper is equally minimal with a thinly structured minimesh and a shape that now more accurately mirrors the foot. The upper has no tongue and opens only laterally, supportively shoring up the medial side without adding more support features that would increase weight. Welded overlays give the shoe shape without restricting the foot. The midsole is zero drop, with a small stack height (12 millimeters) to cushion underfoot. The outersole features a new rubber compound from Vibram in the high-wear areas, keeping it light without losing needed cushioning, durability, and traction. The combination of light weight, innovative materials, and execution earned the Minimus Zero Road our award for Best New Shoe in the Minimalist category.

BEST NEW SHOE MINIMALIST SPRING 2012

“What a fit! Like a sock with laces. Flexible, light, a touch of cushion; it’s just what I have been looking for.”

Sizes M 6–13,14,15; W 6–11 Weight 6.6 oz. (men’s 11); 5.1 oz. (women’s 8) Heel-to-Toe Drop 0 mm

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The new GoRun features a number of approaches that fit well with the minimal philosophy. While these approaches aren’t new, they are a new combination that’s available at a reasonable price. The upper is a breathable mesh with little support; it is secure with excellent flexibility. The midsole is a cushy layer of EVA with columnshaped forms arranged around the perimeter. The result is a flexible design with little support and a geometry that encourages a midfoot strike. The outersole consists of several disc-shaped rubber pads on the ends of the main columns, managing the highest-wear areas. Though you’re unlikely to duplicate his efforts, Olympic marathoner Meb Keflezighi’s results validate the GoRun’s performance.

“Great fit. Midsole shape took a little getting used to, but the responsive ride more than made it worth trying.”

Sizes M 6.5–13,14,15,16; W 5–10,11 Weight 7.2 oz. (men’s 11); 5.6 oz. (women’s 8) Heel-to-Toe Drop 4 mm

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Meticulous and specific planning has brought new brand Skora to the minimal footwear market with two models.

The Base is the textile version. (The Form is fashioned from goatskin.) Its upper of open stretch mesh features a framework of supportive overlays positioned to secure the foot without getting in its way. A clever, criss-crossed, hook-and-loop closure design secures the foot comfortably. The midsole is zero drop with a 13-millimeter stack height, providing a bit of cushion while encouraging a midfoot strike for footstrike efficiency and foot strengthening. Though thin, the outersole is a generous, tough layer of carbon rubber that provides both durability and good traction.

“Snug but accommodating fit with good toeroom. It has a very balanced feeling and a responsive ride. Well made and very durable.”

Sizes M 7–12 Weight 9.2 oz. (men’s 11) Heel-to-Toe Drop 0 mm

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Vivobarefoot emphasizes barefoot-style running by reducing the cushioning layer and toughening the outer protective layer. In the Breatho Trail, the upper is a closed-mesh barrier that protects from both trail hazards and the weather, with supportive overlays, ghilley lacing, and a monosock design that hugs the foot. It also has the zero-drop geometry that encourages a flatter midfoot landing, no midsole, and only a thin innersole and DriLex Strobel board to which the sturdy rubber outersole attaches. An array of lugs supplies both traction and a bit of cushioning as the shoes flex and deflect, offering more protection from puncture than any shoe in this review.

Devotees will find it excellent for their trail needs, and those looking for the most minimal of the minimal in stack height will likely find it here.

“Fits well. Secure, but with room for my toes. The traction was great, and off-road performance is its strength.

It takes some getting used to the zero drop, but it’s worth the effort.”

Sizes M 7.5–13; W 5–10 Weight 9.9 oz. (men’s 11); 7.6 oz. (women’s 8) Heel-to-Toe Drop 0 mm CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at shuz2run@lightspeed.net.

Copyright © 2012 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

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RRCA Program Spotlight

Kids Run the Nation Program Makes a Significant Impact

By Jean Knaack activity goals outlined by the U.S. Dept. of Agriculture (USDA) for children in grades K–6.

The program can also be modified to better serve older grades. Through this program, the RRCA’s vision is to help establish locally managed youth running programs in every grade school in America. Learn more about the program, how it works, and resources for program directors at www.rrca.org/programs/kids-run-thenation-program In 2007, the RRCA developed the Kids Run the Nation Fund to assist running clubs, events, and schools that are interested in implementing or currently have a youth running program. This small grant program is funded by restricted contributions from RRCA members, individuals, foundations, and corporations. 100% of the money raised is restricted to the grant fund and no portion of contributions to the Kids Run the Nation Fund are used for RRCA administrative expenses.

Kids of the OC, 2011 grant recipient

Since 2007, the RRCA has granted over $50,000 to 73 youth running programs across the country. These programs take place during or after school and cater to children in grades K–12. Each program is constructed differently: Sessions last 15–60 minutes a day and are typically held several days a week.

For the last 2 years, Kids Run the Nation grant recipients have assisted nearly 30,000 children across the country, and program participants have run more than 639,000 miles. Program directors, coaches, and teachers have led this movement, aimed at reducing the youth obesity epidemic this country faces while showing children that the sport of running is enjoyable.

The Florida Striders Run/Walk Program works with 50 elementary school run/walk programs in the Jacksonville, FL metro area.

The programs vary, but most meet at least once a week after school. The programs provide incentives ranging from marathon medals, shirts for those who reach increments of 50 miles (up to 350 miles), and other awards.

They also produce the Hershey Games meet to provide fun competition for the children. They reach 14,000 students who have finished over 300,000 miles. To reach more children in more

schools in the future, a plan has been devised to start an interschool competition to increase the average mileage per student.

The Allentown Running Club, in Semmes, AL, created an afterschool program that included 44 kids in its inaugural year.

Meeting weekly for 30 minutes, the children racked up 1,945 miles during the program. The program members were required to attend weekly meetings and meet their Accelerated Reader goals. The program’s success was recognized by a local news station and the county school board for having increased the amount of physical activity of the children. The program started with 5th graders and grew by adding 4th graders. With plans to increase the number of children reached and their mileage, the Allentown Running Club will look to expand their after-school program to more grades.

The Kids Run the Nation Program is a gender-inclusive, multiweek, turnkey, youth running program designed to meet the physical

Help Set 2 Guinness World Records!

The RRCA has partnered with National Geographic Kids to help them set 2 Guinness World Records! As you kick off your Kids Run the Nation programs at area schools on National RUN@SCHOOL Day or as you plan your local RUN@WORK Day event on Sept. 21, be sure to share the following information with your participants.

Save the date! Between noon ET Oct. 26 and noon ET Oct. 27, you can bring hundreds of kids and families to your location by holding a RUN FOR THE PLANET event. You’ll be inspiring kids and families to do something good for their health and the planet while helping to break Guinness World Records at the same time.

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Here’s how it works: • Pledge to participate starting Aug. 1 at www.kids.nationalgeographic.com/run-for-the-planet • Help set the record for the most people running 100 meters in 24 hours.

• Help set the record for the longest chain of shoes. (They’ll be recycled into athletic surfaces!)

S u m m e r 2 0 1 2 ClubRunning • 27

RRCA Program Spotlight

More Runner Friendly Communities Named

By William Dyson he RRCA is pleased to announce the 3rd Quarter round of 2012 selections for the Runner Friendly Community® designation: Brambleton, VA; Des Moines, IA; Grapevine, TX; and Portland, OR. These communities have shown that they meet the program’s criteria, which include community infrastructure, community support, and local government support for running. Each community has an infrastructure that fosters physical activity in a safe environment, a proven track record of organizations and businesses that work together to promote running as a healthy exercise and sport, and positive relationships between the running community and local government.

The goals of the Runner Friendly Community program are 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 improve the overall quality of life, improve physical activity for residents as outlined in the National Physical Activity Plan, and generate positive economic impact.

“As a lifelong Portland resident, I have run Portland streets, paths, and trails for decades and have completed the Portland Marathon more than 25 times,” said U.S. Rep. Earl Blumenauer (3rd District, Oregon).

“My extensive travels to communities throughout the country have convinced me that Portland’s runner-friendliness is far ahead of that in many other communities.”

While runners don’t require a lot of expensive equipment, there are several ways that local communities can invest to ensure that running is safe, affordable, accessible, and enjoyable for anyone who wants to run.

“Grapevine has over 24 miles of hike and bike trails and many miles of park roads and sidewalks,” said Grapevine Mayor William D. Tate. “We are very proud of the Grapevine Runners & Walkers Club in Grapevine as they promote an active and healthy lifestyle to our residents and also assist with trail maintenance in our city.”

Congratulations to the new RRCA Runner Friendly Communities!

T

e Step Sisters Road Runners Club (SSRRC) calls Brambleton home. Brambleton is a master-planned community located on 2,500

28 • ClubRunning S u m m e r 2 0 1 2

Des Moines, IA

Des Moines is the capital of Iowa and it is also the county seat of Polk County. e city proper has 203,433 residents according to the 2010 census. Des Moines is home to the Capital Striders and the IMT Des Moines Marathon, which is a part of the 2012 RRCA State Championship Event Series. Gray’s Lake, located in downtown Des Moines, has a 1.9-mile loop trail that connects at four locations to the Meredith, Water Works Park, and Principal Riverwalk trails. e City of Des Moines has gone to great lengths in recent years to connect portions of trails and trail heads with one another to benefit not only the running community but also the biking community. Most recently, the city has installed signs along these pedestrian networks that show mileage and distance to other trail connectors. You can complete over 20 miles on the Des Moines pedestrian network.

Des Moines hosts gender-inclusive, youth running programs, and the Des Moines schools have track and cross country programs. e Capital Striders host events for youth and provide youth running scholarships. e famous Drake Relays, Dam to Dam, IMT Des Moines Marathon, and Living History Farm Cross Country Race are the cornerstones of Des Moines’ busy racing calendar. ere’s a 5K of some sort every weekend in Des Moines.

Trail Map in Des Moines, IA

Des Moines Marathon

Brambleton, VA

acres in Loudoun County, VA with over 9,500 residents. It was designed to incorporate traditional neighborhood features alongside pedestrian-oriented spaces. Designed with physical activity in mind, Brambleton has a network of trails and sidewalks where you can complete 6–10 miles on a single run.

If a track is your preference, the community tracks are well lit and open to the public.

Brambleton’s infrastructure includes paths and sidewalks that extend throughout the community, providing runners and walkers with a safe place to exercise and avoid running in the streets. Along these paths are rock formations, waterfalls, trees, and pet waste disposal areas. Several runner-friendly businesses have dog water bowls in front of their stores. e SSRRC works closely with the Homeowners Association and local businesses to produce a 5K/10K Family Fun Run/Walk in the community. is event drew 2,000 participants and spectators in its fifth year. e SSRRC introduced Brambleton Kids Run the Nation program, a Kids Run the Nation grant recipient for 2011, and the sponsored fall and spring seasons saw over 100 students in grades 1–8 participate. e energy in Brambleton has been contagious with many non-runners volunteering and cheering at various events. Some have even trained for and completed their very first race in Brambleton!

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RRCA Program Spotlight e YMCA has been host to RUN@WORK Day in Des Moines for the past five years and hosts the Red Flannel Run each year in February.

Grapevine, TX

Bigstockphoto.com

Grapevine is a city in northeast Tarrant County, Texas, located within the Dallas-Fort Worth metropolitan area, with a population was 46,334. Grapevine has approximately 24 miles of hike and bike trails that link parks, schools, and businesses. e hike and bike trails have mileage markers that display GPS coordinates for location identification in case of emergencies. e city also has an indoor 1/8-mile walking/jogging track and several outdoor tracks that belong to the local school district. e city has a joint-use agreement with the school district so that the community may use the school facilities.

Grapevine’s hike and bike trails include water fountains, community bathrooms or portable toilets, parking, signs linking pedestrian networks, mile markers, walk lights at busy intersections, stop signs at residential intersections, and painted crosswalks. One trail in Grapevine links it with four other communities, creating an additional 11-mile trail. e City Parks & Recreation Board has worked with the running club, Lake Grapevine Runners and Walkers (LGRAW), over the last 15 years to make the city’s trails runner friendly. e city invites LGRAW to city-sponsored health events to promote running and walking as a healthy lifestyle. It promotes LGRAW in its semi-annual “Playbook” activities brochure and includes a link to the club’s website on the city’s

parks and recreation website. e city of Grapevine allows LGRAW to use its meeting rooms free of charge and permits free entrance to Rockledge Park for LGRAW’s annual anksgiving morning trail run.

Community youth who participate in track & field and cross country use the hike and bike trails and city sidewalks for training. Grapevine and surrounding communities have hosted the Texas Amateur Athletic Federation Games of Texas that includes track & field events for youth and adults. Grapevine has been host to a RUN@WORK Day event as well.

Portland, OR

Portland is situated near the confluence of the Willamette and Columbia rivers. Running is a popular sport in the metropolitan area, which hosts the Portland Marathon and much of the Hood to Coast Relay, the world’s largest (by number of participants) long-distance relay race. e city is home to two elite running groups, the Nike Oregon Project and Oregon Track Club, which includes American 10,000m record holder at Galen Rupp and 2008 American Olympic 10,000m Bronze medalist Shalane Flanagan. Both Rupp and Flanagan will represent the U.S. at the 2012 Olympic Games in London.

Runners and walkers have their pick of distance and terrain on any given day. For example: Leif Erickson Drive is an 11-mile dirt road that’s closed to traffic and marked every quarter-mile. It’s contained within the 5,171acre Forest Park, which includes 30 miles of trails to run. Springwater Corridor is a rails-to-

trails, 20-mile-long path that begins in Portland and stretches to Boring, Oregon. e Eastside Esplanade/Tom McCall Waterfront Loop is a 3-mile-long bike trail along the east and west sides of the Willamette River in downtown Portland. e Portland trails network includes water fountains, community bathrooms or portable toilets, parking, signs linking pedestrian networks, mile markers, walk lights at busy intersections, stop signs at residential intersections, and painted crosswalks. e Oregon Road Runners Club (ORRC) provides funds for both youth and community organizations that promote running and fitness, including funding seven school programs, elementary to high school, and one program that promotes running for the homeless, One Step Closer. Run Portland is a competitive running club for youth that promotes the “My Miles” running program for children in elementary through high school at all levels of ability. e Portland Track Festival includes a youth meet in conjunction with the main event.

Both Nike and adidas have stores and their headquarters in and around Portland. ey support the local running community by sponsoring events and promoting youth running like the annual Oregon/Washington Border Dual in cross country and national high school team cross country championships each fall.

Learn more at www.rrca.org/programs/runner-friendly-community/

Portland, OR

RRCA.org

S u m m e r 2 0 1 2 ClubRunning • 29

Memphis Runners Track Club

Training Tips

Lisa Paige (r) with her daughter

arch 5, 2008 I awoke thinking “Great day for a run! This day is my 50th birthday, so I have to make it special.”

Over the next several days, I plan out my training, the events I will enter this year, the goals I will set. Why not? I’m 50, I’ve enjoyed 22 years of long-distance running (three of Cotter’s TRT 50K races, numerous half marathons at altitude, Colorado-style, probably 50 road and trail marathons, at least 15 Bolder Boulders) with no major health conditions. Yeah, I’m ready for it!

Little did I know what Nature had in store for me. Within two years, I had lower back pain and stiffness that persisted day and night to the point that I needed medication to sleep. My wonderful physical therapist reminded me at every visit I really needed to do something besides running.

Another trusted health care provider observed I was missing out on my priorities: being an active, yet aging woman.

Does this sound familiar to you? Have you reached a point in mid-life where the biological reality of aging smacks you in the face? As runners, we must have a sense of purpose to log mile after mile and confidence in our ability to overcome such mundane forces as gravity and time.

But Mother Nature is not so kind, and older runners must eventually face The Aging Process and its influence on our nutritional needs.

Let’s start with the basics. Everyone needs carbohydrates, fats, and protein (the macronutrients) every day to fuel the nervous system, organs, muscles, every iota of your biological self.

Up to age 50, men need, on average, about 2,200 calories each day, and women need about 1,800 calories. Guidelines suggest we subtract 200 calories daily after the age of 50. This is because metabolism, the magical process of cell renewal, is slowing down due to The Aging Process. The key is that these calories need to come from a good variety of foods so all nutrients, including micronutrients (vitamins and minerals), are included in your diet. As a dietitian, I frequently see people in the 50+ age group using supplements to try to make up for dietary restrictions. Usually there’s a medical condition such as high blood cholesterol or diabetes, and their care provider has instructed

M

30 • ClubRunning S u m m e r 2 0 1 2

Nutrition for the Older Athlete

By Lisa Paige, RD them to restrict certain foods. The cautionary advice I give is that all supplements must be cleared by the liver, so someone taking prescribed medications such as statins and newer diabetes drugs must be selective with supplements. I encourage using food first to meet nutrient needs. Nutrient deficiencies should always be assessed by blood analysis and interpreted by a trained care provider. Hair samples, muscle testing, looking at irises—none of these is proven to evaluate nutrient status.

Hopefully you are starting to think about how much you actually need to eat. First, assess your current weight. If you have extra weight, it’s better to lose it in the earlier part of your mid-life rather than in the later part. As we age, our body composition changes. We lose muscle mass; this is called sarcopenia. The body fat, or adipose tissue, usually does not shrink unless something catastrophic happens (like a long hospitalization). A little is OK but a lot is not, because as muscle mass is lost in aging, moving the body becomes more difficult. Successful aging into your 80s and beyond depends greatly on your ability to move. So if you have excess weight and you are still in your 50s or 60s, consider weight loss.

Second, assess your alcohol intake. It’s easy for a daily beer, wine, or liquor habit to stay with us as we age. Unfortunately, it has a negative impact on the function of the aging liver and pancreas. The major metabolic pathways that convert the products of digestion into actual nutrients go through the liver. The pancreas produces insulin, which moves glucose into skeletal and cardiac muscle. When these organs are not functioning, the energy systems needed by runners don’t work. Generally, I encourage greater moderation of alcohol the closer one gets to 65 to protect these organs and metabolic processes.

Now, how does an aging runner fuel him/herself? Fruits and vegetables should be the first food items to choose for each meal. These foods are nutrient rich, meaning there’s lots of healthful nutrition in each bite. Fresh, frozen, or canned, these foods provide soluble and insoluble fiber; antioxidants such as vitamins A, C, E; phytonutrients such as stanols and sterols; minerals such as potassium, magnesium, calcium, phosphorus, and iron, all of which we have an increased need for as we age due to decreased absorption from an aging intestinal tract.

These foods are Nature’s multivitamin pills.

Did you see I mentioned decreased absorption of the gut as we age? This increases your need for protein in your diet. It may seem that I contradicted my earlier statements saying metabolism is decreased, thus calorie need is decreased. However, research shows that older

adults do better on strength tests with slightly more protein in the diet. As an example, a 180pound man needs about 80–90 grams of protein daily, or about three 3-oz. servings of lean protein foods. Use this equation to estimate your protein need: your body weight in pounds divided by 2.2 = body weight in kilograms, then multiply by 1.2. That is the upper limit of your protein need.

Next, carbohydrates, our favorite nutrient.

Everyone needs carbs, even someone with diabetes. Here are the facts to make you an expert on carbs: 1) Carbohydrates come primarily from plants, so a plant-rich diet is a carbohydrate-rich diet. 2) Because carbohydrates come from plants, and because we eat all parts of plants (roots, stems, leaves, flowers), the kinds of carbohydrates we get are fiber (soluble and insoluble), starch, and sugar. 3) Starch and sugar digest to glucose, the molecule that fuels every part of our body. Remember, we need fewer calories as we age; portion control of starchy and sugary foods is the #1 way to prevent weight gain as we age, even if you are a runner.

Eat 1⁄3 cup of starchy foods and 1⁄2 cup for sugary foods such as fruits. Limit foods and beverages with added sugar, such as ice cream and margarita mix, to infrequent eating or drinking.

Last, though certainly not least, are fats. At this point in our lives, although we have been relatively successful in keeping active most days, we are still sedentary compared to what our bodies are capable of doing. Twenty thousand years ago, our ability to store body fat made us a successful species. Unfortunately, our modern lives do not tap into the enormous energy we can store. Dietary fat has the most energy per bite of all the macronutrients. All runners should eat in a low-fat way, meaning about 25% of your daily calories should be fats. For an 1,800-calorie diet, that’s about 50 grams (450 calories) of fat daily. One tablespoon of butter, margarine, or oil is about 6 grams of fat. The key to choosing fats wisely is knowing whether the fat is saturated or unsaturated. Saturated fat tends to be associated with foods of animal origin and is solid at room temperature. Unsaturated fat mostly comes from plants and is liquid at room temperature. Choose heart-healthy oils such as olive or canola. And remember, low fat does not mean no fat. Some fat in your diet is necessary for optimal health.

Lisa Paige is an RRCA certified coach and registered dietitian who lives and works in a mountain town in Colorado. She’s 54 years old and done with the sleeping pills, and she’s back to running again. Reach her at lisa@redrunnercoaching.com Live in Healthful Happiness!™

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You can run. You can run. You can run.

Tinker Bell Half Marathon Weekend Jan. 18–20, 2013 Disneyland® Resort becomes Never Land for a magical weekend especially for Fairies and Princesses. It starts with a family 5K and kids’ races and culminates with a 13.1-mile run that weaves you through Disneyland® Resort. Just follow the second star to the right!

Registration begins June 12, 2012! Sign up for your reminder at runDisney.com © Disney S&R-10-18856

Not every princess needs a magic carpet to fly.

5th Anniversary Disney’s Princess Half Marathon Weekend Feb. 22–24, 2013 Princesses, make all your Disney wishes come true on a 13.1-mile run through Walt Disney World ® Theme Parks. Since it’s the 5th anniversary race, you’ll run across more magic than ever, including an exclusive finisher medal.Your once upon a time is now!

Register at runDisney.com. ©Disney S&R-11-21770