Club Running Magazine - Fall 2015

ClubRunning

®

Fall 2015

WE RUN THE NATION!

Fall Shoe Review CHICKED: Why Aren’t Men Keeping Pace in Event Participation?

New Runner Friendly Communities Kimutai Cheruiyot (#7, Kenya) and Buze Diriba (#9, Ethiopia) lead the Parkersburg News and Sentinel Half Marathon en route to becoming the RRCA Half Marathon champions for 2015.

Permit No. 73 Columbus, WI Paid U.S. Postage NonProfit.Org

Blair Ball Sports Photographer

Jeff Baughan

RRCA.org

Fall 2015 www.RRCA.org

ROAD RUNNERS CLUB OF AMERICA (RRCA) Executive Director Jean Knaack RRCA President David Cotter Photographers BigStockPhoto.com Bruce Morrison Ellen Garner Finisher Pix Jeff Baughan/Parkersburg News and Sentinel Kelly Richards Marathonfoto.com Randy Accetta Rob Meendering Photography Steel City Road Runners Writers Randy Accetta Heather R. Johnson Rachel Sorna Kelly Richards Drake Athletics Andy Smith Cregg Weinmann Jason Saltmarsh Bret Bevens Jay W. Bennett

®

This August I marked a significant milestone as the executive director of the RRCA: my 10-year anniversary with the organization. During my tenure it’s been my pleasure to work with the most dedicated group of board members, staff, volunteers, key stakeholders, and members—visionary leaders—helping to drive the growth of our sport and the RRCA. I’ve seen many positive changes in our sport, from the explosion of running as the best form of healthy exercise for Americans to the increased investment in elite athletes seeking to represent the U.S. on the global stage.

As running’s popularity continues to boom, the current trend leans toward hypermarketing to women whose growing participation in the sport outpaces that of men. In this issue’s feature article we examine the importance of ensuring engagement of both men and women in running.

As a parent of a boy and a girl, I have a responsibility to notice gender-based issues.

As we look to the next generation of runners, it’s imperative that we engage and empower both boys and girls equally through gender-inclusive youth programs. As many parents know, not every kid is going to be interested in a ball sport. Running provides an ideal opportunity to keep kids fit, active, competitive, and socially connected to an activity.

Through gender-inclusive, community-based youth programs, our members and the RRCA are actively engaging the next generation to ensure the running community remains vibrant, inclusive, and empowering for everyone as we look to the next 60+ years of the RRCA.

Bruce Morrison

ClubRunning

Executive Director’s Note

Jean Knaack #RunSafe

Group & Coordinating Editor Christine Johnson/Holding Space LLC Designer Alex Larsen/Alex Graphics LLC Proofreader Marg Sumner/Red Ink Editorial Services FORTIUS Media Group, LLC Advertising Larry Eder Publishing Director 608.239.3785 fortiusmediagroup@gmail.com Advertising Production Manager Alex Larsen/Alex Graphics LLC Counsel Perry F. Goldlust www.clubrunning.net www.runblogrun.com Custom Published By

The RRCA is proud to be a BBB Wise Giving Alliance Accredited Charity and a Gold-Level Guidestar Exchange Partner.

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

ClubRunning

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ClubRunning is custom published by FORTIUS Media Group, LLC for publisher Road Runners Club of America (RRCA). All ad materials should be mailed to P.O. Box 6450, San Jose, CA 95120. Insertion orders should be emailed to fortiusmediagroup@gmail.com FORTIUS Media Group, LLC assumes no liability for matter printed. Publisher assumes no responsibility or liability for content of paid advertising and reserves the right to reject paid advertising. 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 ©2015 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.

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

Let Us Hear From You!

ClubRunning welcomes your suggestions, comments, and questions. Direct them to share@rrca.org

Address Changes/Missing Issues

Visit www.rrca.org/publications/club-running/ about address changes, duplicate mailings, or missing issues.

Please include both old and new addresses.

4 • ClubRunning Fall 2015

RRCA.org

ClubRunning Fall 2015

Bruce Morrison

WE RUN THE NATION!

4

Executive Director’s Letter

6

Member Spotlight

9

From the Boardroom

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Coaches Giving Back RRCA Leadership Grantees

Updated Mission & Vision Statements

20 22

58th RRCA National Championship Event Series The RRCA Championship Event Series boasts over 200 races that attract over 330,000 runners nationwide at the state, regional, and national levels. We invite you to run in the 2016 RRCA National Championship Event Series, which provides awards for winners at the open, master, grandmaster, and senior grandmaster levels.

March 3, 2016 NAPA VALLEY MARATHON – Napa, CA www.NapaValleyMarathon.org June 18, 2016 GO MILE – LIttle Rock, AR www.GoRunning.com/GoMile/ August 6, 2016 DEBBIE GREEN 5K – Wheeling, WV** www.DebbieGreen5K.com

RunPro Camp A Crash Course in Elite Distance Running

24 Cross Country Shoes 26 Program Spotlight Convention Recap, Newest Runner Friendly Communities

28 Championship Spotlight 1-Mile / 5K / Half Marathon Champs

31 Training Tips

It’s Okay to Take Off a Day of Running

CONTENTS

August 13, 2016 READY FOR FALL? 5K CROSS COUNTRY SPARTANBURG, SC www.Go-greenevents.com August 20, 2016 PARKERSBURG NEWS & SENTINEL HALF MARATHON** Parkersburg, WV www.NewsAndSentinelHalfMarathon.com September 9, 2016 FORT4FITNESS 10K – Fort Wayne, IN www.Fort4Fitness.org October 25, 2016 RUN FOR THE WATER 10 MILE – Austin, TX** www.RunForTheWater.com November 5, 2016 NASHVILLE ULTRA MARATHON – Nashville, TN www.NashvilleUltra.com Check all websites for final race dates and prize money information. **$45,600 in cash prize money is offered by races in the RRCA National Championship Series.

RRCA Championship Series Sponsors Gatorade Endurance • Sports Authority Ashworth Awards • FORTIUS Media Group, LLC Scan the code to view the full RRCA Championship Event Series Calendar

RRCA.org

Fall 2015 ClubRunning • 5

Dennis D. Steinauer

10 Fall Shoe Review

Road Runners Club of America

Member Spotlight

RRCA Coaches Giving Back Randy Accetta

Dominque H., Ridgewood, NJ: I volunteer for my nonprofit running club. We have a Couch to 5K (C25K) program. After graduating, some of the new runners are still intimidated to join the rest of the club runs, so I started an intermediate Wednesday workout where C25K runners continue learning different basics of running while slowly introducing quality workouts. We call ourselves the Run4Fun group. Very rewarding.

Mark S., Batavia, IL: My club, the Fox River Trail Runners, is starting to plan for our club’s annual Turkey Trot supporting a local food pantry. We typically donate $10,000–14,000 plus whatever goods (i.e., canned veggies) the runners bring.

Attendees at a 2015 RRCA Coaching Certification course hosted by the New York Road Runners.

In addition to the RRCA’s main Facebook page, we maintain a private group for RRCA certified coaches to discuss coaching challenges, theories, successes, and more. Recently our director of coaching education, Randy Accetta, posed the following question, and we’re happy to share some highlights about how RRCA certified coaches are giving back to their running communities.

Randy Accetta: Tell us about some of the good things you’ve done for your hometown lately. Are you on any community boards?

Nonprofit boards? Charity programs? Share what you’re doing as an RRCA coach to make your community better!

Ashley T., Austin, TX: Hosting a community trash run to clean up our running routes in Austin.

Scott F., St. Clair Shores, MI: I had the privilege last week of helping hand out medals to cancer patients that are children at a local hospital through the charity Medals for Mettle. What a humbling experience! For those not familiar, Medals for Mettle is an Indiana-based organization that accepts donations of medals from half and full marathons, ultras, and triathlons. They then put their own lanyard on the medals and give them to children in cancer wards in local hospitals.

I’ve donated in the past, but I now know firsthand how much they mean!

6 • ClubRunning Fall 2015

Gert F., North Wales, PA: Two years ago I started volunteering with a youth afterschool running program for children K–6th grade.

We are a 100% volunteer program and have more than 3,000 children in the program and 27 schools. In May we had a kids-only 3K with 800 children participating. It’s an awesome program!

Jonathan Z., Emmaus, PA: I started a 1-mile race series to get more people into running and received a grant through my workplace to fund a local youth association.

Marathonfoto.com

Balu V., San Francisco, CA: I run with and coach TeamAsha San Francisco marathon training program. This year we had 26 half-marathoners (16 first-time runners) and 4 full marathoners in our group. Together, we raised approximately $50,000 to support education for children from low-income families in India. All the runners finished their target races successfully.

Laurie W., Daejeon, South Korea: I’m volunteering to coach high school cross country at the international school in South Korea that my daughters attend.

RRCA certified coaches are actively involved in working with youth programs, charity fundraising groups, coaching training programs for their clubs, and much more.

RRCA MASCOT GETS A NAME Earlier this year the RRCA mascot was introduced at the ASICS LA Marathon expo. He went on to meet new friends at the Boston Marathon expo. After much consideration and to avoid confusion with the popular Marine Corps Marathon mascot, Miles the Bulldog, we’ve named the RRCA mascot Roadificus Superspeedicus (“Roadie” for short).

Roadie looks forward to meeting new runners at this fall’s Marine Corps Marathon and the Bank of America Chicago Marathon. Stop by and take a picture with him, then tweet it with the hashtag #RRCAOnTheRoad. To help Roadie spread the word about the RRCA and running, you can get your own matching RRCA singlet or tech wear at www.champ-sys. com/retail/teams/rrca.

RRCA.org

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Member Spotlight

Passion Runs Deep in Clubs of 2015 Leadership Grantees

By Andy Smith, RRCA Program Coordinator

Steel City Road Runners

Tharon Lambert: President, Savannah Striders, Savannah, GA Tharon Lambert is an RRCA certified running coach. He started running in 1999 and has been a member of the Savannah Striders since 2000. He has served as club president since 2010.

Established in 1978, the Savannah Striders has nearly doubled in size over the last six years and now has more than 500 members. The club builds a strong community atmosphere by focusing on two main principles: A running club should be social and it should provide the resources to assist all members to become better runners.

To encourage member involvement the Savannah Striders implemented an initiative called the Why Do Miles Program, where participants earn points by doing everything from volunteering at a Strider tent to wearing Strider gear during a race. People whose amass one of the top 20 highest point totals near the end of the year are entered into a drawing to win a free entry into the Rock ‘n’ Roll Savannah Marathon.

Learn more about the club at www.savvystrider.com.

Dave Spell: Operations Manager, Steel City Road Runners, Pittsburgh, PA Dave Spell started running in 2009 to get healthy and lose weight. He’s now lost over 70 pounds and fallen in love with running. He received his RRCA coaching certification in 2012 and as the club’s head coach, he’s an integral part of the Steel City Road Runners.

Steel City Road Runners (SCRR) is emerging as the preeminent running club in Pittsburgh. Widely known for its affiliation with the DICK’S City of Pittsburgh Marathon, the SCRR currently boasts more than 600 household members. The backbone of SCRR’s programming are its triweekly runs.

In 2015 SCRR expanded its event programming to include its first-ever Grand Prix race series. Starting small, the series included three local races of 4 miles or less. Those who participated in all three races received an I Did It t-shirt, and winners in other creative cate-

8 • ClubRunning Fall 2015

gories such as Most Improved Mile Pace and Best Costume received other tokens such as gift cards or free entries into future races. Learn more at www.steelcityrrc.org.

Kristy Loufek: Race Director, Loma Linda Lopers, Inland Empire, CA Founded almost 40 years ago, the Loma Linda Lopers became known as the Lopers Club in 2007 to reflect its impact throughout Southern California’s Inland Empire. Since 1986 the club has emphasized training runners for the Los Angeles Marathon. As a club that prides itself on training first-time marathoners, the Lopers Club provides resources to meet the needs of runners of all levels and abilities. Kristy Loufek has been an active leader in growing the club’s marathon training programs.

One of the Lopers’ signature races is the Holiday Classic. This year marks its 26th running, which takes place in early December and features both a half marathon as well as a 5K run/walk. There’s also a 1/4-mile Elves Trot fun race for children ages 3–6. Last year’s race drew a record 2,500 entrants, reflecting its standing as a community tradition. Learn more at www.lopersclub.org/.

Kristen Verrett: Board Member, Traverse City Track Club, Traverse City, MI Rob Meendering Photography

Marathonfoto.com

To further support the growth of running clubs, Bee McLeod and Goody Tyler provided a major donation to create the Leadership Development Scholarship for the RRCA convention. The Leadership Development Scholarship provides funding to four individuals per year, one from each RRCA region, to attend the RRCA convention on behalf of their running club. By attending the convention new club leaders will gain a better understanding of their roles and responsibilities, which will help them lead their club to greatness or maintain the excellence that previous leaders have achieved.

The four scholarship recipients who earned a trip to the 57th annual RRCA National Convention in Des Moines are Tharon Lambert, Kristy Loufek, Dave Spell, and Kristin Verrett. While their personal bios are impressive, the profiles of their home clubs that nominated them for the scholarship provide a telling snapshot into the diversity and distinctiveness of RRCA member organizations.

Runners on course at the 2015 Bayshore Marathon hosted by the Traverse City Track Club

An at-large board member of the Traverse City Track Club (TCTC), Kristen Verrett is also a member of the club’s racing team. TCTC Racing Team members are chosen on the basis of showing good sportsmanship and character, a strong desire to be active in the local running community, and of course, running ability.

Founded in 1962 and counting over 300 members, TCTC is northern Michigan’s oldest and largest running club. It prides itself on not only fostering a love of running and a healthy lifestyle among its members, but also using the sport to make an impact on the greater community.

The TCTC racing series consists of eight events, including the Frozen Foot Run and Devil’s Dive Half Marathon and 5K. The club’s premier event is the Bayshore Marathon, which celebrated its 31st anniversary last May. Annually drawing over 2,500 entrants, the race is a staple on the calendar for many area runners. Giving is a big part of TCTC’s mission, so proceeds from the club’s events are donated to the community. From 2011–2013, the amount donated by the club grew from $90,000 to $258,000. Learn more at www.tctrackclub.com.

RRCA.org

From the RRCA Boardroom Welcome to “From the Boardroom,” which will be included periodically in Club Running to keep our members informed about the work of the RRCA Board of directors. The RRCA is governed by a nine-person board of directors elected by the membership at the Annual Meeting of the Membership. The RRCA is divided into four regions, each consisting of a number of states, with a Regional Director who’s an elected member of the RRCA Board of Directors. Each state has a volunteer representative

appointed by the Regional Director.

In July, the RRCA Board met in Arlington, VA to welcome its newest members: Western Region Director George Rehmet and Southern Region Director Ron Macksoud. They join President David Cotter, Vice President Mitchell Garner, Treasurer Dan Edwards, Secretary Jean Arthur, Eastern Director Mark Grandonico, Central Director Sue Brown-Nicherson, and At-Large Director Kelly Richards.

During the meeting, RRCA Executive Di-

rector Knaack led a discussion about updating the RRCA’s mission, vision, and values statements to ensure the organization’s focus is clear, concise, inspiring, and impactful. Time was spent ensuring the values of the organization are in line with the RRCA’s 10-Point Strategic Plan while not duplicating the strategies. Our values statements were streamlined from nine to five key points.

We’re pleased to share the updated mission and vision statements with our members.

Our Mission:

The Road Runners Club of America champions the development of community-based running clubs and events that serve runners of all ages and abilities in pursuit of health and competition.

Our Vision is Simple: To see an organized running club in every community in the U.S.

The RRCA Values: • All runners and their safety; • Diversity in the sport and an enjoyable atmosphere for all; • Anti-doping compliance; • Positive relationships with members, volunteers, donors, and sponsors; • Best practices in organizational governance and management.

Bigstockphoto.com

RRCA.org

Fall 2015 ClubRunning • 9

MOTION STABILIZING—3 • PERFORMANCE—4 • NEUTRAL—5 People make the shoes you run in. There are people who design them; people who develop them; people who assemble them; and people who sell them.

We’re the people who get an early look, take the opportunity to test, and then review the shoes that eventually make their way to the stores which sell them to you. We thank you for your trust, and we hope that our efforts are valuable to you. The process of developing the content for our shoe reviews involves a lot of running, meetings, running, phone calls, running, emails, running, research, running, travel, running, writing, and finally, running. If it seems as if there’s a theme about running, you can rest assured that first and foremost, running shoes are about running.

There are improvements in the materials we’re seeing in these shoes, as well as some new approaches, new patents, and the adoption of new practices. What results is a tremendous amount of parity among many of the brands. Because there are so many good shoes, it’s more important than ever to find the shoes which work best for you. I’m frequently asked, “Who makes the best running shoes?” I can honestly say that there are some shoes from each of the brands that work for me. That said, there are some that fit and work better than others, and just like you, I’m always looking for the shoes which work best for me. We’ve said it many times before, and it remains true: Use this guide as a starting point, then try to make your first stop a running specialty store to find the best running shoes for you.

— Cregg Weinmann, Running Shoe Reviewer for the Running Network, LLC

presented by

FORTIUS Media Group, LLC Partners

2015 Fall Shoe Review Welcome to our 2015 Fall Shoe Review, your guide to some of the best running shoes in the marketplace. It’s the result of a lot of hard work by our team, but remember that it’s only a start. Read through our reviews, then head to your local running store. Try on 6–7 different shoes, run in them, talk to the staff, and figure out which is the best shoe for you.

Local running stores are a huge part of the running culture. In the early days of the first running boom, the local running store was a place to hang out, check out products, find your next race, and get training tips. My store was Goettelmann’s Ryan’s Sports in California’s Silicon Valley.

Gary Goettlemann was—and still is at heart—a real runner, doing track, cross country, and marathons. Through runs with him, talking with him, reading from his stack of old magazines (full confession: I still have one of his Track & Field News issues from July 1974), I learned about our sport.

It was perhaps 1977 or ’78 when I first went to Gary’s store. Now a few decades later, Gary and his son Steve run the shop together. If you want to be patronized, please go to another running store. But if you want honest comments on what shoes could work for you, how to improve your training, and how running can positively impact your life, then by all means ask Gary or Steve.

Gary influenced me in many ways. One of my favorite memories was when I was trying to break 33 minutes for the 10K. I had tried and tried, and it just wasn’t happening. Gary looked at me and said, “Maybe it’s not to be.” Those words got me so wound up that I focused on the training I was missing and about a month later I broke 33 minutes for the first time.

When I returned to the store to show Gary, he smiled and said, “I knew you could do it.”

Read our reviews, then go ask some questions at your local running store. If you need help finding a great store in your area, email me at runblogrun@gmail.com with the subject line “running stores,” and I’ll help you find one.

All of the good running stores have characters—and we all need a few good characters in our lives.

Larry Eder Publishing Director FORTIUS Media Group, LLC

361º Sensation

Project Coordinator/Editor: Christine Johnson Reviewer: Cregg Weinmann Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales: FORTIUS Media Group, LLC Publishing Director: Larry Eder, 608.239.3785, fortiusmedia@gmail.com Ad Manager: Adam Johnson-Eder, 608.556.9164, adamlawrenceeder@gmail.com Legal Counsel: Perry F. Goldust

HOKA ONE ONE Clifton 2

adidas Supernova Sequence Boost 8

NEW SHOE

RENOVATION

Fall 2015

Fall 2015

New Balance Vazee Pace

This 2015 Fall Shoe Review is produced independently by FORTIUS Media Group, LLC for its partner publications and websites. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.

Mizuno Wave Enigma 5

Copyright © 2015 by FORTIUS Media Group, LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of FORTIUS Media Group, LLC.

Motion Stabilizing

Performance

Neutral

Fall 2015

Fall 2015

Fall 2015

2015 Fall Shoe Review — 2 — FORTIUS Media Group, LLC

American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com Athletics-Africa www.athletics-africa.com/s/ Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running (RRCA) www.rrca.org/publications/ club-running Coaching Athletics www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Footnotes (Long Island, NY) www.glirc.org Get Active! & Club Business International www.healthclubs.com Hawaii Sport www.hawaiisportmag.com Latinos Corriendo www.latinoscorriendo.com Michigan Runner www.michiganrunner.net Missouri Runner & Triathlete www.morunandtri.com New England Exchange Zone www.usatfne.org Race Packet DC www.racepacket.com RunMinnesota www.runmdra.org Running Journal & Racing South www.running.net RunOhio www.runohio.com Track & Field News www.trackandfieldnews.com US Track & Field and Cross Country Coaches Association www.USTFCCCA.org Winged Foot (NYC) www.nyac.org Winged M (Portland, OR) www.themac.com Youth Runner www.youthrunner.com www.ePodismo.com (Italy) www.ePodismo.com/USA www.HalfMarathon.net www.JumpingTheGun.com www.MarathonGuide.com www.PhysicalMag.com www.RunBlogRun.com www.issuu.com/RunDenmark www.RunJumpThrow.com www.RunningProductReviews.com www.SlowTwitch.com www.WomenTalkSports.com www.WorldWideRunning.com

FORTIUS Media Group, LLC and its partner publications and websites suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.

MOTION STABILIZING 361º Sensation

NEW SHOE Fall 2015

120

$

adidas Supernova Sequence Boost 8

Motion Stabilizing Fall 2015

130

$

ASICS GT-1000 4

The new Sensation is a shoe from a brand that’s new to the U.S. market, though 361º isn’t new to shoemaking, having produced some award-winning shoes for other companies.

The details in the Sensation evidence a mature approach to design and a familiarity with the craft of shoemaking. The upper is straightforward, with open minimesh and traditional overlays offering a well-supported fit and good breathability. The midsole is a two-part system: a lower portion of quality dual-density EVA with a post to stabilize the foot and an upper element that’s a new proprietary process of plastic-coated foam, called Quickfoam, that offers an outstanding ride. The outersole is a proven setup of blown rubber in the forefoot and carbon rubber in the heel, resulting in good flexibility and durable traction. The sole is well-segmented, allowing the foot to flex throughout the gait.

The effectiveness, ride, and quality construction of the Sensation earned it our award for Best New Shoe.

“Has a good secure fit and a quality feel to it. Good amount of cushion—bouncy even—and a good stable base.”

The art of the update is a delicate dance in which both designer and runner hope for the best. The Supernova Sequence Boost 8 is updated with some new touches that will be appreciated as all of the vital parts of the previous version remain intact. The upper is closed mesh with no-sew overlays in the forefoot, more open than previously and with better toe room. The gusseted tongue continues, and the saddle is brawnier, although the pliable material holds the foot well without feeling stiff or irritating. The interior’s lining is smooth enough for sockless wear, if that’s your preference, and it offers a fairly plush feel. Minor adjustments have been made to the midsole components so there’s a bit more support medially, and the lateral side exposes more Boost foam, adding a bit more flexibility in the forefoot. The Continental rubber outersole continues as before, with its proven durability and effective traction. The fit, stability, and ride of the Supernova Sequence Boost 8 earned our award for Best Shoe in the Motion Stabilizing category.

“The heel surrounds and holds the back of the foot very securely. Fits well with good toe room. The Boost foam gives the shoes a lively feel despite being a stability shoe.”

For more than two decades, the foundational shoes of the 1000 series have represented value and performance to runners. Round 4 of the GT-1000 has developed into a full-featured stability shoe, providing value without cutting corners. The upper is an engineered mesh (with a bit of stretch to it) that breathes well and holds the foot securely without needless friction. The midsole features a traditional medial post, which shores up the arch and stabilizes the overpronating foot. The midsole is sculpted to flex with the foot, and a crashpad under almost the entire heel facilitates the touchdown of heelstrikers in a most accommodating way. The outersole is AHAR+ carbon rubber in the heel, with blown rubber in the forefoot and segmented throughout to allow foot flexion in its most natural manner. All in all the GT-1000 4 delivers stability, solid performance, and value without stressing the budget.

“Really good fit, roomy and flexible in the toes, and cupped the heel well. Nice cushion; good stable feel. It was a really good shoe for me.”

The Paradox carries on Mizuno’s tradition of motion stabilizing shoes, managing the heavy-duty motion end of the tandem, the counterpart to the Wave Inspire. The upper has been completely rebuilt, gone are the welded overlays that covered the entire upper in Round 1. Instead there’s a uniformly woven fabric supported by traditional overlays and is tied to the Runbird logo, which forms a saddle-like midfoot support. The midsole is U4ic foam, sculpted for support, but a nicely cushioned layer that responds well to the road. The asymmetrical wave plate is solid for stability; here it’s a full-length version with a springy forefoot. A foam Strobel board offers a cushier feel. The outersole is full-contact, X10 carbon rubber in the heel and blown rubber in the forefoot with Mizuno’s Smooth Ride technology laterally. The flex grooves are oriented to forward motion, with an eye to curbing excess inward roll. Round 2 Paradox is deserving of your consideration, as its aesthetics belie its seriously stable nature.

“Really, really stable. No, I mean really stable. Fit great, springy, this one is for serious mileage.”

Saucony has had a strong reputation for motion stabilizing shoes. As has been true since its introduction near the turn of the millennium, the Omni does its job effectively without much fanfare. The upper continues with a stretch mesh similar to Round 13, with some of the traditional synthetic leather overlays replaced by no-sew suede with a softer feel to the support. The midsole is slightly reshaped, deeper flex grooves into the sidewall allow for better flexibility, and a larger crashpad softens the touchdown. The second density extends a bit further, stopping behind the first metatarsal region. The outersole features the same placement of flex grooves in the same radial design as before, but the sculpting of the lateral side allows more give to the pods. The medial side is slightly more supportive, with new shaping, which also lends a bit more durability. The nudge from the accumulated changes wrings out a little more performance from a shoe that was already a successful performer—good news to those in need of a supportive shoe.

“Super solid feel, and nicely finished—pretty plush interior. Really stable through the arch, and really flexible where it needs it.”

100

$

Mizuno Wave Paradox 2

135

$

Saucony Omni 14

130

$

2015 Fall Shoe Review — 3 — FORTIUS Media Group, LLC

New Shoe Sizes: Men 6–12,13,14; Women 5–12 Weight: Men 11.7 oz. (size 11); Women 9.5 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with mild to moderate overpronation

Updates the Supernova Sequence Boost 7 Sizes: Men 6.5–13,14,15; Women 5–12 Weight: 11.9 oz. (men’s 11); 9.5 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation

Updates the GT-1000 3 Sizes: Men 6–13,14,15,16,17 D,2E,4E; Women 5–12 B,D Weight: Men 12.9 oz. (size 11); Women 10.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with mild to moderate overpronation

Updates the Wave Paradox Sizes: Men 7–13,14,15,16 D,2E; Women 6–12 B,D Weight: Men 13.5 oz. (size 11); Women 10.6 oz. (size 8) Shape: semistraight Construction: Strobel slip-lasted, U4ic foam Strobel board Recommended for: medium- to high-arched feet with moderate to severe overpronation

Updates the Omni 13 Sizes: Men 7–13,14,15 D,2E; Women 5–12 A,B,D Weight: Men 11.4 oz. (size 11); Women 9.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: low- to medium-arched feet with mild to moderate overpronation

Get the story at itsthenerve.com

COMING 2016 Š 2015 Flex Pharma, Inc. All Rights Reserved.

MOTION STABILIZING Under Armour Charged Bandit

100

$

The Charged Bandit is a bit of a hybrid in the Under Armour running line, with a more mainline approach than its siblings. Using a traditional construction approach, the upper is engineered mesh called Armour-Vent, with no-sew welded overlays lending structure and support (as well as prominently displaying the UA logo). The midsole is a multidensity EVA, with an insert of UA’s Charged foam under the forefoot. A thermoplastic medial support lends a touch of stability to the ride, effective for minimal wobble (though for many that’s enough), especially when it’s coupled with full-contact geometry as it is here. If you’re flat on the ground, it’s hard to wobble. Add another layer of Charged foam in the insole that rides on top of an EVA Strobel board, and the package is complete. The full-contact outersole has been pared back, both saving weight and improving flexibility.

The rubber compound is pretty sturdy—all the better to pile on the miles. Overall, the Charged Bandit is quite a good buy, delivering cushioning and durability.

“Fit was pretty good, room for the toes, and flexed well. Good cushion and pretty stable. They even look pretty decent.”

What do you do when you’re named after the world’s most iconic marathon? If you’re the Boston Boost, you wear it with pride. In this round (the second to be “Boosted”), the focus is on lightening things up. The upper features two kinds of forefoot mesh that are layered with a small mesh near the foot, a more open mesh on the outside, with a traditional overlay at the toe of microsuede and a saddle of the same, incorporating the logo stripes. The rearfoot uses a thin, minimesh and a stitched heel counter to provide support. Breathability is maximized: The linings are kept to a minimum, but are sufficient for comfort. The midsole is still Boost foam supported by a frame of EVA, though the percentage of the heavier Boost is increased for better rebound. Even so, the overall weight is reduced a bit, and the improved cushioning adds to the bargain. The outersole is the same proven Continental rubber, which continues to be effective for adidas users.

The Boston Boost is a great choice for faster running, long races, and even a share of your daily training.

“Close-fitting, stripped-down upper, but not uncomfortable. The ride is totally the ‘thing.’

They have great cushioning and they’re fast.”

Altra is known for zero-drop running shoes that match the shape of your foot. The Torin was the first of the Altra shoes to dip a toe into the mainstream running shoe scene.

Round 1.0 employed a traditional approach with materials, but used a flat last with an oversized toebox and, like many of the brand’s shoes, has gained a growing following of runners. Version 2.0 steps things up a notch. The upper is a closed minimesh with no-sew overlays, minimal heel and toe structure (though enough to do the job), and a smooth, roomy interior, especially up front. Taking a page from almost every brand on the market, they have a proprietary midsole foam—called A-bound—and it’s nicely resilient with good cushioning underfoot and, of course, zero-drop geometry. The outersole is carbon rubber, used sparingly in strips on the lateral side, at the heel, under the metatarsals, and at the big toe. The remainder of the sole is toughened A-bound, and it does the trick well. With attributes like these, the Torin is definitely a shoe worth considering.

“Very comfortable. The fit has ample room for the toes and is secure enough in the heel. Plenty of bounce and pretty stable. I liked the feel.”

The Clifton was a surprise when it came out last year: It was crazy light and cushioned to the max. Round 2 shares the ride and feel more broadly, thanks to some minor tailoring changes, but it really ups the performance level for more runners. Round 1 had few options to secure the shoe. Now an extra eyelet on either side allows the shoe to fit better, and the addition of foam in the tongue and ankle collar and a beefier insole improve comfort. More runners can experience the Clifton’s ride with these changes, but runners who found the forefoot snug before will probably have to size up. The midsole and outersole are unchanged: Again, don’t fix what ain’t broke. The shoe remains about as light as you get and with as much cushion as you need (or even a bit more). So recover to your heart’s content—or rock some big miles if that’s your thing. The Clifton 2 won’t care; but it’ll take care of you. No surprise that the Clifton 2 earned our award for Best Renovation.

“The upper fits snugly, securely, and [is] pretty smooth. Light[weight] and well-cushioned. They are really cushy.”

The range of New Balance performance shoes has expanded over the past several seasons. The Vazee Pace replaces the 890, though it has a different fit, ride, and function.

Its name is a play on French slang meaning “let’s go,” because it can really go. The upper is mostly minimesh with traditional overlays over most of its surface. The heel employs a bellows-like construction that flexes as the foot moves, and allows the shoe to fit and adapt to the foot’s motion through the gait. The midfoot fit wraps the arch more effectively than previous New Balance shoes have—particularly for those runners with higher arches. The midsole is Revlite foam that’s lightweight, resilient, and nicely cushioned. The outersole is carbon rubber at the heel and toe and is segmented to better cover forefoot, midfoot, and rearfoot. Blown rubber provides durability in the midfoot section. The combination of fit, ride, and value earned the Vazee Pace our award for Best Performance shoe.

“Perfect fit—and moves with the foot—with really great cushioning. Great for tempo runs, intervals, going for an iced beverage … you get the idea.”

New Shoe Sizes: Men 7–12,13,14,15; Women 5–11,12 Weight: Men 11.3 oz. (size 11); Women 9.2 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

PERFORMANCE adidas Boston Boost

120

$

Altra Torin 2.0

125

$

HOKA ONE ONE Clifton 2

RENOVATION Fall 2015

130

$

New Balance Vazee Pace

Performance Fall 2015

110

$

2015 Fall Shoe Review — 4 — FORTIUS Media Group, LLC

Updates the Boston Boost Sizes: Men 6.5–13; Women 5–12 Weight: Men 9.4 oz. (size 11); Women 7.7 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

Updates the Torin 1.5 Sizes: Men 7–13,14,15; Women 6–11 Weight: Men 9.8 oz. (size 11); Women 7.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

Updates the Clifton Sizes: Men 7.5–14; Women 6–11 Weight: Men 9.5 oz. (size 11); Women 7.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, perforated EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

New Shoe Sizes: Men 7–13,14 D,2E; Women 6–11 B,D Weight: Men 8.9 oz. (size 11); Women 6.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

PERFORMANCE Mizuno Sayonara 3

The Sayonara fills an important niche in Mizuno’s performance running line. Although Round 3 may look different, it functions similarly. The upper changes from the no-sew overlays over the entire surface to an open mesh with traditional overlays. The fit is a bit freer with the flexible stretch mesh, and the overlays and internal strapping effectively support the foot. The midsole maintains its 10mm geometry with the usual minor tweaks to the molding, but its effective cushioning continues, as does its good, full-contact stability—though with less of an assist from the waveplate. The outersole is X-10 rubber in the heel with a change to blown rubber in the forefoot. This combination provides reliable traction and good durability. The net effect here is a reasonably lightweight shoe that can hold up to all types of daily training.

“Good all-around shoe. Light enough for long races. Good cushioning. Fits well. Comfy for long runs. Have to say they did everything I needed.”

The Elite name has adorned Nike shoes for 40 years, with one thing in common: performance.

The Nike Zoom Elite 8 shares that legacy and backs it up quietly and efficiently. The upper is an engineered material called Flymesh, though here it’s two separate pieces seamed together and married by Flywire, which supports the fit of the lacing. The interior lining is smooth enough for sockless use, and the tongue is gusseted so that it stays in place and makes the lining almost continuous. The midsole is molded Phylon with a forefoot Zoom bag, and they combine well for protection and responsiveness and give the ride a good bounce. The outersole is divided into three zones: a forefoot of soft but durable blown rubber that holds up well, a midfoot that’s supported medially by waffles molded into the toughened Phylon midsole, and a heel and lateral midfoot of durable carbon rubber which provide an extra touch of stability. This is one of those “the sum is greater than its parts” equations, whether speeding through the fast stuff or adding some zip to your daily training.

“Fit well in the toes; secure in the heel. Has a gofast feel, but also plenty of cushion, traction, and it adds in good looks to boot.”

110

$

Nike Zoom Elite 8

115

$

Updates the Sayonara 2 Sizes: Men 7–13,14,15; Women 6–11 Weight: Men 10.3 oz. (size 11); Women 8.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

Updates the Zoom Elite 7 Sizes: Men 7–13,14; Women 6–11 Weight: Men 10.4 oz. (size 11); Women 8.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

NEUTRAL 361º Spire

As a new brand, all 361˚ shoes are new to our market, but they’re not unproven, having done factory work for other top brands. As its name suggests, the Spire is 361˚’s pinnacle shoe. The upper features quality stretch mesh, with a combination of traditional synthetic leather/suede and no-sew overlays. The midfoot benefits from a secure saddle, while the external thermoplastic heel counter keeps the rearfoot aligned. The midsole is where this shoe really shines: A new compound called Quickfoam produces a comfy ride and makes the shoe more responsive and bouncy than expected. The outersole is a typical setup: carbon rubber in the heel, blown rubber in the forefoot, and a thermoplastic shank for torsional support. The finish work here polishes the shoe with some quality touches, and the ride points to even better shoes to come.

“Very comfortable fit with good quality linings.

Has a very smooth feel to the ride: plenty of cush but with really good rebound. They are really nice to run in.”

Long the workhorse in ASICS’ Neutral lineup, the Cumulus sports upgrades from top to bottom, improving its stock with Round 17. The upper is open mesh with no-sew overlays extending along its full length; only a stitched toe bumper and ankle collar take a traditional approach. The quality ankle and tongue linings give the interior a luxe feel.

The reshaped midsole employs the FluidRide system that features two layers of foam sandwiching heel and forefoot Gel elements. Each component contributes to the ride, providing a well-cushioned feel. The outersole is newly configured in a wavelike pattern that exposes more surface area, offering excellent grip and a touch more cushioning. The thorough overhaul of the Cumulus 17 has reinvigorated and raised the capabilities of this proven performer.

“Good ASICS fit, as expected. Snug heel with plenty of room for the toes. I was impressed by the great ride to the shoe.”

The Ghost has figured prominently in the success of Brooks’ running line, and Round 8 shows the good result of much effort. The upper shifts to an engineered mesh supported by no-sew overlays, and minimally stitched overlays at heel and toe lend necessary structure to those critical areas, improving the fit in the process. The midsole now features a full-length, lateral crashpad which aligns with the Omega groove and allows the foot some freedom to move in its gait. The good news for Ghost fans is that the cushy ride they relied on continues in Round 8—perhaps even a bit better. The outersole is similar to Round 7: a luggy series of carbon rubber strips on the edges with a section of blown rubber under the ball of the foot, each grouping segmented to allow the foot to flex and move. Put simply, it works. The result is a shoe that continues to provide cushioning, fit, and overall durability to a wide variety of runners.

“Snug in the heel and soft inside. They feel good and protective. I’ve really piled on the miles in these.”

140

$

ASICS Gel-Cumulus 17

120

$

Brooks Ghost 8

120

$

2015 Fall Shoe Review — 5 — FORTIUS Media Group, LLC

New Shoe Sizes: Men 6–12,13,14; Women 5–12 B,D Weight: Men 11.5 oz. (size 11); Women 9.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

Updates the Gel-Cumulus 16 Sizes: Men 6–13,14,15,16,17 D,2E,4E; Women 5–12 B,D Weight: Men 12.9 oz. (size 11); Women 10.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

Updates the Ghost 7 Sizes: Men 7–13,14,15; Women 5–12 Weight: Men 11.8 oz. (size 11); Women 9.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

NEUTRAL Brooks Glycerin 13

Round 13 of the Glycerin retains the best elements of its design and forges ahead. The midsole from Round 12 was then a step forward with new geometry, a new compound, and a new platform, all of which were well received. So why mess with success? The expectation that things can be improved sometimes pushes a good technology out too soon, so maintaining the midsole here is a positive move. The upper now features a closed minimesh with a stitched toecap, saddle, and heel. However, the upper has better stretch, and 3D-printed overlays shape and support the shoe with little impact on the interior. The ankle collar has a smoother feel, and the shoe’s interior (including the gusseted tongue) is uniform as well. The full-contact bottom continues as before: Its wellsegmented, omnidirectional design allows the foot to flex pretty much as it likes. While relatively lightly touched, this update is quite well done.

“Great silky smooth interior. Really hugs the foot well, but with plenty of room where needed.

Responsive bounce makes training as easy as possible.”

The Enigma has been the premier Neutral shoe in Mizuno’s line and features its most straightforward and signature waveplate. Round 5 has taken a serious step up in performance and comfort, which is a pleasant surprise and should be good news to Enigma fans. The upper returns to a wide-open mesh, with traditional overlays providing most of the support. The midsole continues with the same full-length waveplate and U4ic foam. New here is U4ic-X, a second full-length insert layer that adds a plusher feel to the ride. Another hidden upgrade is the foam Strobel board that adds another subtle comfort layer to the shoe directly beneath the good quality polyurethane insole. The outersole continues as before with X-10 carbon rubber in the heel, blown rubber in the forefoot, and segmented for good flexibility. The bottom line? The performance, fit, and ride of the Enigma 5 earned it our award for Best Shoe in the Neutral category.

“Fit snug, but felt great. They have good traction and durability. Overall, this is a great distance training shoe.”

On has gained a reputation for the ride provided by its unique Cloud technology. The new CloudCruiser is designed for heavy wear, hard surfaces, and high mileage. The upper is similar to other On shoes: a sturdy, slightly stiff, closed mesh that features a sueded saddle that securely wraps the foot with adequate conformity, becoming more comfortable after a few runs. The midsole is a thin layer of EVA, which contains the Speedboard, a thermoplastic plate that adds rigidity and flex to the sole. The outersole adds both cushioning and traction, with its 15 Clouds positioned and shaped to ameliorate the forces of touchdown and toe-off. The Clouds in the heel are the thickest variety, and those on the lateral side are the largest yet used, effectively encouraging proper alignment for a variety of heel strikes. For weight savings without a loss in performance, the interior of the loops now engages teeth that are molded into the EVA layer instead of rubber. The CloudCruiser treads where others have gone, but it does so longer.

“Has a really sturdy feel to it, and a very consistent ride. It seems the farther you go, the more responsive the shoe becomes in shielding the foot. I was impressed with the shoe.”

The new Road N3 is a Pearl Izumi shoe with a laser-like focus on cushioning. In fact, it’s the cushiest of all PI’s shoes. While similar to other very cushioned shoes on the market, it offers the Pearl Izumi approach as part of its EMotion line. The upper is closed mesh supported by 3D-printed overlays that maximize a smooth interior without sacrificing support. The midsole is the tallest of the Pearl Izumi line at 27 millimeters, but has a lower feel, while providing a well-cushioned and neutral ride. The outersole is tough rubber that flares in two directions: in the forefoot toward the lateral side and in the heel toward the medial. This keeps the weight down while effectively providing traction, flexibility, and durability. The upshot is that the N3 is a well-cushioned shoe that handles long runs, recovery runs, and daily training with ease.

“Very comfortable upper that feels good enough to wear without socks. Easy to run in. Smooth from heel to toe. Great shoe for high mileage.”

The Skechers Ultra has found a following, and many of those runners have been waiting for a road version. Well, the wait is over. The Ultra Road takes its cue from the GOrun line—and particularly its trail counterpart—providing a ride that’s springy as well as ultra cushioned. The upper is an engineered mesh called GOKNIT, which has open and closed areas across its surface to offer a good fit and breathability. The midsole has a tall stack height of 32 millimeters in the heel. It’s soft, but surprisingly responsive, and of course well-cushioned, though it’s not designed for wobbly feet. The outersole is full-length Resalyte, which is tougher than it looks, but even so, it’s backed up by strategically placed dots of carbon rubber for added durability, as per other GOrun road models. Whether it’s big road miles or recovery days the Ultra Road has got you covered.

“Fit really quite well; snugged up with good wiggle room. Super squishy, but not too mushy.

Weird, but they run really well, and keep you going on easy days or long days with protection from the road.”

150

$

Mizuno Wave Enigma 5

Neutral Fall 2015

150

$

On CloudCruiser

150

$

Pearl Izumi Road N3

130

$

Skechers GOrun Ultra Road

115

$

2015 Fall Shoe Review — 6 — FORTIUS Media Group, LLC

Updates the Glycerin 12 Sizes: Men 7–13,14,15 B,D,2E; Women 5–12 2A,B,D Weight: Men 12.1 oz. (size 11); Women 9.9 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

Updates the Wave Enigma 4 Sizes: Men 7–14,15,16; Women 5–11 Weight: Men 11.2 oz. (size 11); Women 9.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

New Shoe Sizes: Men 7–14; Women 6–11 Weight: Men 12.2 oz. (size 11); Women 9.7 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

New Shoe Sizes: Men 7–13,14; Women 5–11,12 Weight: Men 12.1 oz. (size 11); Women 9.8 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

New Shoe Sizes: Men 7–13,14; Women 6–10,11 Weight: Men 11.8 oz. (size 11); Women 9.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

Parkersburg News & Sentinel

A little more than 40 years ago, the prestigious Boston Marathon barred women from running. A little more than 30 years ago, women couldn’t compete in the Olympics in any distance longer than 1500 meters.

To paraphrase those women’s lib–oriented Virginia Slims ads, “We’ve come a long way, baby.”

For the past two years, women comprised 57% of running event finishers. The margin hasn’t been this wide since 2000, when men eclipsed women at 58%.1 “In a way, we may have won the battle,” says University of South Carolina exercise science professor Dr. Russ Pate, who also chairs the U.S. National Physical Activity Plan Alliance. “[The] sport clearly set off to make itself more attractive to women, and we succeeded.”

To be fair, men still have a large presence. With the exception of 2014, when numbers dipped slightly, the number of male participants has increased each year. But women participate more.

With nearly 20 million Americans showing up for road races, our sport is thriving. The not-for-profit organization Outdoor Foundation reported running as the most popular activity for outdoor recreation in 2012.2 However, if participation trends continue to rise disproportionately, we’ll face an ironic turn of the table. It’s time to refocus, as a robust running community depends on equal participation. And at a time when nearly 70% of adult Americans are either overweight or obese,3 it’s critical that more people, regardless of gender, participate in physical activity.

Title IX: The Game-Changer To consider how to balance the ratio (keep in mind that according to the U.S. Census Bureau, women comprise about 51% of the population4), we must look at the first and second running booms.

Ryan Lamppa, researcher, media consultant, and Bring Back the Mile founder, cites Title IX, the legislation passed in 1972 that prohibited sex discrimination in any federally funded education program or activity, as the linchpin for women’s running.

“Title IX allowed women and girls to participate in sports at the high school and collegiate level,” says Lamppa. “It made it okay for women to sweat. Without Title IX we would not have these record participation numbers for women nor the number of running events in this country.”

Title IX made it okay for women to sweat, but not many of them did. During the 1970s running boom, women comprised less than 20% of finishers. In 1990, that figure had only climbed to 25%. 1 But Title IX did create a ripple effect that continued into the second running boom, which exploded in the mid-1990s.

20 • ClubRunning Fall 2015 pring 2015

Move Over Bill Rodgers, Here Comes Oprah Large training programs such as Team in Training (founded in 1988), national events such as Race for the Cure (1983) and the Rock ’n’ Roll Series (1998), and the Internet, which made training plans more accessible, have ushered in a wave of new runners, both male and female. But it was media superstar Oprah Winfrey’s 1994 Marine Corps Marathon that really inspired women to head out the door. In early 1995, Runner’s World put her on the cover with the headline, “Oprah Did It, So Can You.” Many women took that to heart.

“Oprah helped break down the stereotype that running isn’t for big-boned people,” says Lamppa. “Oprah will never have an ectomorphic body, but she’s a runner, too. So she debunked that excuse, and thank you, Oprah, because that mindset change was very important, as it showed and inspired millions of people, men and women, that we all are runners regardless of body type.”

This new crop of “I can do it too” runners tended to focus on participation, camaraderie, and completion rather than fierce competition.

Events catered to women’s needs with fun, family-friendly environments, music, and a festive finish line atmosphere. Women, generally social creatures who want to round up friends or family for a lively weekend outing, took to these events like bees to honey.

“Events [that] centered more on health and fitness, community, and fundraising got more women involved,” says Lamppa. “They told their friends, and participation truly snowballed. Later, sharing on social media got even more women into sports.”

To further encourage women’s participation, companies and organizations launched women’s-only events, leading to skyrocketing numbers.

The Nike Women’s Half Marathon in San Francisco (to be in 20 cities worldwide in 2015) attracted more than 25,000 runners last year. Disney’s Princess and Tinker Bell Half Marathons welcomed about 24,000 and 16,000 runners, respectively.

Gary Westlund, a fitness instructor, coach, and race director for the Charities Challenge Series in Minnesota’s Twin Cities, sees women’s races as a positive force in that area. “These events have helped women recognize that they have an equal place on the starting line, on the podium, and in recognition. If it took women’s-only races, running clubs, and programs to get to that point, it’s working.”

Shifting the Balance Large-scale women’s events have done wonders for participation numbers, but they only cater to one gender. Directors of coed events must remember that men, despite that cool exterior, need encouragement, acknowledgment, and peer support too.

“The most important thing that we can provide at our events is hospitality,” says Westlund. “Men and women both want to be recognized. If we bring that Cheers TV show atmosphere to our running events, we’ll see

RRCA.org

By Heather R. Johnson more men come and come back, because somebody knows their name.”

Race directors should consider ways to tap into uniquely male characteristics, such as competitiveness, which running events naturally lend themselves to. The Men’s Health Urbanathlon, an event that combines a road race with muscle-burning obstacles, welcomed nearly 2,000 participants to its San Francisco event last year, about 70% of them male.

Samantha Gattsek, a coach for Gotham City Runners in New York City, suggests holding events that weave in other sports and interests, such as races tied to local football or baseball teams. “In the winter New York Road Runners held a football-throwing contest after a local race,” she says. “That could have a big appeal.” That race, the Gridiron 4M, saw 5,051 participants this year, 2,577 of them men. The balance of male-tofemale remained a pretty even split, even with the football toss.

Pate says that fundamental marketing principles don’t vary by gender, but it could be time to conduct male participation-related focus groups. “Race organizers can ask themselves the same questions for men and women: What’s going to make this event more enjoyable, more memorable, and bring them back next year?” Pate also sees the benefits in tying properly led group training runs to a race for added support.

While men plot their next move, women can help them get off the fence. “Particularly in families where the husband may have spent the past 20-some years involved in his career, having the wife or children encourage Dad to do that first mile or 5K goes a long way,” says Lamppa.

“With the cost of health insurance and health care, more men take their health and fitness more seriously now than [they did] 5 or 10 years ago.

Women can help reinforce that awareness, because they are well ahead of men on health and fitness and seeing the doctor.”

A study from the Commonwealth Fund showed that many men, more so than women, fail to get routine checkups and preventative care and often ignore symptoms of illness.5 Men also show higher rates of obesity and higher incidents of heart disease6—conditions helped by exercise.

“One thing’s for sure: Regular running exerts an enormous positive effect on health. That’s true in women and men, young and old,” says Pate. “We also know that selling health effects of physical activity in general is not enough. The most powerful influences are more proximal than that. Whether people continue to exercise regularly depends on whether it’s accessible, whether they enjoy it, whether they are successful in the activity, and whether they have sufficient guidance to minimize injuries and maximize improvements in fitness.”

“It’s important to introduce kids to physical activity in a way that doesn’t create a lot of pressure and stress,” says Pate. “We need to start by giving them positive experiences with activity and hope that it sticks.”

“Sports should provide young people with enjoyment, confidence, and ways to use a variety of motor skills,” says Dr. Jackie Epping, health scientist with the Centers for Disease Control and Prevention. She notes that a main reason young people drop out of sports is because it’s no longer fun.

If we can encourage more people to walk and/or run and support men and women, boys and girls in their efforts, we will have made great improvements in our population’s health while creating a more gender-balanced running community.

“When it comes down to it, most men just want to know how to be a better man,” says Westlund. “They want to know, ‘How can I do what I have to do for my family, my business, and for myself and always have the courage to keep going?’ That’s what we learn in road racing.”

Heather Johnson is a writer based in Oakland, CA and a member of Pamakid Runners, a club formed in 1971 for men, women, and kids.

Sources

Running USA 2013 National Runner Survey.

Outdoor Foundation, Outdoor Participation Report 2013.

3 Centers for Disease Control and Prevention Table 64. Healthy weight, overweight, and obesity among adults aged 20 and over, by selected characteristics: United States, selected years 1988–1994 through 2009–2012.

4 United States Census Bureau, Annual Estimates of the Resident Population for Selected Age Groups by Sex for the United States, States, Counties, and Puerto Rico Commonwealth and Municipios: April 1, 2010 to July 1, 2014.

5 Sandman, D. R., Simantov, E., & An, C. (2000). Out of Touch: American Men and the Health Care System: Commonwealth Fund Men’s and Women’s Health Survey Findings. Commonwealth Fund.

6 Blackwell, D. L., Lucas, J. W., Clarke, T. C. Summary Health Statistics for U.S. Adults: National Health Interview Survey, 2012. National Center for Health Statistics. Vital Health Stat 10(260). 2014.

7 Sports & Fitness Industry Association data provided to the Aspen Institute, based on 2013 statistics.

1 2

Start Young for Long-Term Success The running community can provide the proximal benefits Pate mentions for adults as well as kids. Many active adults started as active kids; however, the number of youth aged 6–12 who participate in track & field declined by 13.7% from 2008 to 2013. Only 26.9% of youth participated in any activity three times a week.7 This means we must continue to expand and encourage gender-neutral youth programs such as RRCA’s Kids Run the Nation.

Parkersburg News & Sentinel

RRCA.org

Fall 2015 ClubRunning • 21

RunPro Camp Camp RunPro

In July I attended RunPro Camp hosted by the RRCA, with USATF as a presenting sponsor.

It wasn’t so much a camp as it was a conference, complete with nametags, an agenda, and a plethora of knowledgeable speakers. The goal of the annual camp is to assist young distance runners transitioning from collegiate to professional running.

I’ve blogged about 5,000 words on why I didn’t want to be a professional runner. So why on earth would I go to a camp for aspiring professional runners? That’s a valid question; in fact, it’s one I asked myself several times leading up to RunPro Camp.

When I first learned of the camp from LetsRun.com, I debated about applying. Upon receiving the email notifying me that I’d been selected, I considered declining the invitation. I didn’t know if my situation as an aspiring semiprofessional runner qualified me for such an event. I adopted this label after coming across this definition of semiprofessional in Webster’s dictionary: “engaging in an activity for pay or gain but not as a full-time occupation.”

I didn’t know if the information to be presented would apply to me. I didn’t know if people would be displeased to learn that I already had a full-time job that I planned to keep. I just didn’t know what to expect. Ultimately, I decided to go and give it a shot, but even on the flight down I still had doubts and reservations.

Turns out all my worrying was for naught, as the trip was a resounding success! I honestly couldn’t be happier that I was able to attend.

As the name implies, the focus of the RunPro Camp is on professional running; however, the information presented was highly applicable to and useful for anyone looking to run postcollegiate at an elite level. The RRCA brought in speakers from all aspects of the sport—athletes, coaches, agents, elite athlete recruiters, event organizers, a USADA rep—literally every aspect of the sport. It was incredible how much

22 • ClubRunning Fall 2015

time, energy, and thought went into providing the dozen recent graduates such an immensely beneficial opportunity. It would be impossible to convey succinctly all that I learned over the course of the 48-hour camp. So I’ve summarized the three things I believe will have the biggest impact as I begin my semiprofessional running career.

Running in elite races requires a lot of planning and communication.

When I competed at Cornell, all the logistics were taken care of for me. At the beginning of every season, my coach and I would sit down in his office and plan everything out. He would tell me what meets we were considering and what my race options were. Then together we would come up with a racing schedule. When we were finished, I would walk out of his office, effectively concluding my involvement in the planning process. As the season progressed, somehow all the plans we made would magically be carried out. Flights and hotels would be booked, entry fees would be paid, and I would make it into all the competitive and elite races I wanted. All I really had to do was check in at the clerking tent on race day, go to the line, and do my thing.

In the postcollegiate world, things aren’t so easy. If you have an agent or are training with a group that has a coach, a lot of the logistics may still be taken care of for you. But if you’re on your own, most of the responsibility falls on you. For me, learning about this aspect of postcollegiate elite racing was particularly useful and couldn’t have come at a better time. This fall, I plan to do a bunch of the USATF road races. The races are open to runners of all levels and each one features an elite athlete field.

Going into this season, I knew that my prior achievements and PRs qualified me to compete in those fields, but I was pretty clueless as to

Ellen Garner

(L–R, bottom) Rachel Sorna, Tara Richardson, Grace GrahamZamudio, Katy Moen (not pictured–Bethany Sachtleben) (standing) Robert Molke, Mark Parish, Johnny Crain, Josh Dedering, Christopher Burnett, Brogan Austin

how to get myself entered.

At camp I learned that almost every major race has an elite athlete coordinator whose job it is to handle all matters regarding elite athletes’ participation in the event, including acceptance and registration, travel and accommodation, appearance fees and prize money, and all other sorts of logistical tasks. If you want to be in the elite field and receive any of the assistance and potential benefits on offer, you need to reach out to the elite athlete coordinator well in advance of the race to begin the process. They may not be able to offer you all the perks, but they won’t be able to offer you anything at all if you don’t communicate and express your interest!

The day I returned home from camp, I checked out the website of each race I’m thinking of running this fall, obtained the appropriate contact information, and got the ball rolling!

There are many sponsorship opportunities out there, but they won’t just fall into your lap.

Obviously, the holy grail of sponsorships is a shoe contract: Nike, New Balance, ASICS, and the like. If you’re accomplished enough to land yourself one of those shoe contracts, awesome!

Keep doing what you’re doing. However, if you’re like the majority of young aspiring elite runners, you may be talented and teeming with potential, but you’re not quite at a level that can command those types of deals. While a bigtime sponsorship can remain one of your goals, a large number of smaller sponsorship options are available that could make a big difference in helping you reach that next level.

This is where having a solid presence in the running community comes into play. Do you spend time at local running events? Do you have a large social media following? Are you an effective communicator who enjoys meeting and socializing with other people? If the answer

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A CRASH COURSE IN ELITE DISTANCE RUNNING

By Rachel Sorna, 2015 RunPro Camper

to any of those questions is yes, then you have the potential to be a valuable asset to a company! If you think you’re a worthy ambassador of a product or brand you commonly use, reach out to the company. Unlike some years ago where contact information was hoarded by the few, nowdays it’s relatively accessible to those willing to do the research.

Get yourself in contact with a sales, marketing, or other company representative and sell yourself! Pitch them your ideas. Show them how you love and use their product. Demonstrate the ways in which you could contribute to their marketing efforts. While it’s unlikely a smaller company will have the funds to throw thousands your way, they may be able to assist with some aspect of your training. Maybe they can help with travel or accommodations. Maybe they can give you some free gear or equity in the company. Maybe they don’t have the resources to support you now, but will remember you in the future when their business expands. Regardless of what they can or cannot offer you, it’s worth the time to put yourself out there and try.

What you do of f the track is as important as what you do on the track.

Obviously being fast and winning races is tremendously important, but at a certain point, they’ll only get you so far. At the elite level, everyone is pretty fast and everyone has won some races. If you want to stand out and make a difference, you need to offer more. You need to be interesting and engaging. You need to be personable and relatable. You need to be professional and respectful. You need to be someone who people want to be around and get to know.

The elite running community is small compared to most other sports communities and, as unfortunate as it may be, so is its fan base (in the U.S. at least). This means that what you do, what you say, and who you are as a person are going to be noticed and follow you wherever you go. While what others think of you is by no means the most critical factor in measuring your self-worth, your reputation and integrity are extremely important. The image you create for yourself has the potential to become a powerful tool, one that can be used to not only benefit you and further your career, but to help make a true and lasting difference in the lives of others.

Many of our sport’s most well-known and admired athletes succeed off the track by giving back to the sport and community. Some support youth groups and charities, offering not

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only financial assistance, but their time and energy as well. Some speak publically in the hope that their stories and experiences—both good and bad—will educate, motivate, and inspire others. Some make simple but powerful gestures such as thanking event coordinators and organizers of races they attend, supporting other members of our sport and congratulating them for their achievements, and acknowledging and appreciating fans and supporters.

An elite athlete who wishes to be a true ambassador of the sport is mindful of how they present themselves and what message they send.

They recognize, appreciate, and embrace the influence they have and do whatever they can to foster excitement, growth, and positivity in the running community.

Thank you again to everyone who worked so hard to make RunPro Camp 2015 an overwhelming success. The lessons taught, the advice given, and the experiences shared will aid me immensely as I enter the new and exhilarating world of elite postcollegiate running.

Cornell University; and Bethany Sachtleben, George Mason University.

Rachel Sorna is a 2014 Cornell graduate with a B.S. in Biological Engineering and an M.E. in Mechanical Engineering. Find her blog at https://runbetweenthelines.wordpress.com.

A big thank you to the camp speakers: Jean Knaack, RRCA executive director; Pat Goodwin, president and founder of Team USA Minnesota; Jim Estes, USA Track & Field director of events; Tyler Pennel, ZAP Fitness-Reebok athlete, 2015 U.S. marathon champion (2:13:33 debut!), Team USA member at 2015 World Championships in Beijing; Jennifer Dodd, USADA TrueSport senior manager; Sheree Shea, Riadha Running Team, Mizuno athlete, NCAA Div. 1 10K All-American; Jack Wickens, member of USA Track & Field Foundation board of directors, founder of AthleteBiz; Merhawi “Hawi” Keflezighi, founder of Hawi Management representing Meb Keflezighi, Leo Manzano, Maggie Vessey, Alexi Pappas, and others; Ben Rosario, HOKA ONE ONE Northern Arizona Elite president and coach; Bill Orr, elite athlete recruiter for ASICS LA Marathon, Credit Union Cherry Blossom Ten Mile Run, and many other elite races throughout the U.S.; and Andy Smith, RRCA program coordinator.

Wishing my fellow RunPro Campers the best of luck: Brogan Austin, Drake University; Christopher Burnett, Wichita State University; John Crain, North Central College; Josh Dedering, University of Wisconsin–La Crosse; Grace Graham-Zamudio, Loyola Marymount University; Katy Moen, Iowa State University; Robert Molke, Syracuse University; Mark Parrish, University of Florida; Tara Richardson, Western State Colorado University; Rachel Sorna,

Fall 2015 ClubRunning • 23

SHOE REVIEW

by Cregg Weinmann

Cross Country Shoes Fall 2015 With fall right around the corner, it’s time to put your summer cross country training program to the test. Here to get your adrenaline pumping is our review of the latest and best racing shoes available for your upcoming cross country season. We feature six updated shoes for your consideration. In finding the brand that best fits your foot, your first stop should be at a specialty running store. As we’ve said for almost two decades, remember to ease into wearing them before your first cross country meet, adapting to them gradually by wearing them for some of your speed work in the last couple weeks before you begin racing. Look for updated information and additional reviews at runningproductreviews.com, on Facebook at Running Product Reviews and Twitter @shoes2run.

adidas XCS 6 $65

The updated XCS 6 is sweet because, as with each previous round, it’s focused squarely on high performance. Essentially a brawnier version of the adidas distance spikes, Round 6 throws in a few new features to keep the shoe up-to-date. The close-fitting upper uses a cross-hatch of printed overlays called Sprintweb to support the mesh while smoothing the interior and allowing good flexibility to the upper. The low-profile, molded EVA midsole carries over to this round as it’s proven effective for cushioning. The lugged Traxion® outersole grips well in both spikeless and spiked versions, where a six-spike setup adds extra grip. The fit, low profile, and traction of the XCS 6 deserve serious consideration.

Sizes: Men 6.5–13,14,15; Women 5–12 Weight: Men’s 6.3 oz./6.5 oz. (size 11, spikeless/with 6 spikes); Women’s 5.0 oz./5.2 oz. (size 8, spikeless/with 6 spikes) Fit: Snug throughout

ASICS Cross Freak 2 $85

The Cross Freak, introduced last season and aimed at elite athletes, has been completely revised from top to bottom. The upper is closed, ripstop mesh with laminated no-sew overlays to support the shoe and shed mud when the conditions get sloppy. The new sueded tongue adds comfort to the fit, along with the seam-free interior. The midsole is single-density EVA with co-molded medial and lateral shank supports that meet beneath the outersole. The redesigned outersole is aggressively lugged, with a 5-spike setup to handle the muddiest of conditions. The fit, protection, and traction result in a successfully updated racer.

Sizes: Men 4–13,14; Women 5–10,11 Weight: Men’s 6.9 oz. (size 11, with 5 spikes); Women’s 5.6 oz. (size 8, with 5 spikes) Fit: Snug heel, close forefoot

BEST SHOE

Brooks Mach 17 $100

The Mach series has displayed Brooks’ commitment to top-level competition footwear. Round 17 is a complete overhaul, so only the name and purpose remain. It’s now available only in a spiked version, but takes a jump up in design and execution. The upper is a closed mesh, sleekly designed to hug the foot securely, with a small partial cage of thermoplastic anchoring the heel.

The reshaped midsole is a slender wedge of foam that cushions the foot while keeping the shoe light. The carbon rubber outersole sports small, diamond-shaped lugs down the center of the forefoot and a horseshoe-shaped four-spike plate at the perimeter. A small sharkskin patch in the heel completes the setup. The Mach 17 is, in a word, legit for cross country. In fact, it’s so legit, it won our award for Best Cross Country Shoe.

Sizes: Men 6–13,14,15; Women 6–12 Weight: Men’s 5.4 oz. (size 11, with 4 spikes); Women’s 4.3 oz. (size 8, with 4 spikes) Fit: Snug heel, very close forefoot

Cross Country FALL 2015

New Balance 700 v3 $70/$65

New Balance offers its cross country shoes in three tiers, all of which provide outstanding performance at three budget levels. The entry-level 700 receives some update attention, continuing to narrow the gap among the three tiers. The upper is a closed, stretch mesh with traditional overlays at heel and toe. The remaining support derives from no-sew overlays that make for a smooth, barefoot-friendly interior. The midsole has geometry similar to the v2, but with a bit more refinement and the performance to go with it. The outersole is thin solid rubber, lugged with triangle-shaped molding in the midfoot and heel. The forefoot features chisel points and four spikes in the spiked version ($70), or round nibs in the spikeless version ($65). The result is a well-done cross country racer.

Sizes: Men 7–12, 13,14; Women 5–10,11 Weight: Men’s 5.2 oz./5.4 oz. (size 11, spikeless/with 4 spikes); Women’s 4.1 oz./ 4.3 oz. (size 8, spikeless/with 4 spikes) Fit: Snug heel, close forefoot

Nike Zoom Rival

$65/$50

The Rival is Nike’s entry-level cross country offering, available in spiked (XC, $65) and spikeless (Waffle, $50) versions. The second round nudges this shoe closer to its top-end sibling, the Victory XC, even adopting some of its componentry. The upper is a closed mesh, and as in the Victory, it uses Nike Grind welded overlays to support the shoe while upcycling. The midsole is unchanged: a low-profile layer of Phylon for a measure of protection. The outersole carries over as well, mini waffles and either four spikes or four rounded nibs, which are equally successful on natural surfaces and tracks. The fit is unchanged, close and snug for the racing foot. While aimed at the high school runner, the Zoom Rival is a rock solid cross country racer.

Sizes: Men 4–13,14,15; Women 5–12 Weight: Men’s 7.5 oz./7.7 oz. (size 11, spikeless, wtih 4 spikes); Women’s 6.0 oz./6.2 oz. (size 8, spikeless/with 4 spikes) Fit: Snug heel, close forefoot

Saucony Carrera $110

The Carrera is targeted at elite cross country performers, as it’s the best in Saucony’s good-betterbest offerings. The upper receives significant attention, with improved fit from the ISOfit system, wrapping the foot securely. Here it’s more effectively integrated with the mesh than in other iterations of the technology, which were more cage-like. The midsole is the same single-density EVA, thin and flexible. The outersole continues with the same minimal, full-length plate from Round 1 and a six-spike layout with excellent traction. Round 2 emerges as an effective cross country shoe that has taken a step up in fit and performance.

Sizes: Men 7–13,14; Women 5–11,12 Weight: Men’s 4.9 oz. (size 11, with 6 spikes); Women’s 4.0 oz. (size 8, with 6 spikes) Fit: Snug heel, close forefoot

Tips for Selecting Cross Country Shoes cross country racing shoes are more alike than they are between spiked and spikeless models should be based on • While • Choosing different, we can’t emphasize enough that the differences in fit and the racing surfaces you’ll encounter during your season. cushioning are crucial to individual comfort and performance.

•

Try on shoes from a variety of shoe companies. Differences in fit from one brand (or model) to the next allow most runners to find a racing shoe best suited for their particular foot type.

factors should influence your selection of a cross country • Two racing shoe: how well it fits you and how it feels when you run in it. your racing shoes before the actual race, since the low profile • Wear of the shoe coupled with the intense effort of racing can be tough

country spikes are slightly better than spikeless shoes at • Cross gripping muddy or soggy ground, but they are limited to use on all-natural courses. In California, they aren’t allowed for cross country at the high school level; however, they are permitted during track season.

models work almost as well as traditional spiked shoes in • Spikeless the mud. In addition, they can manage pavement, sidewalks, and rocky surfaces as well as indoor and outdoor tracks.

on your soft tissue if you haven’t prepared well.

Cregg Weinmann is footwear and running products reviewer for FORTIUS Media Group, LLC. He can be reached via email at shuz2run@lightspeed.net Copyright © 2015 by FORTIUS Media Group, LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of FORTIUS Media Group, LLC. Reprinted here with permission.

Program Spotlight

Annual RRCA Convention Attendees Celebrate Running in Des Moines

by Andy Smith, RRCA Program Coordinator The 2015 RRCA Convention kicked off on Thurs., April 23 with a reception at the Embassy Club located on the top floor of one of downtown Des Moines’ highest buildings and was sponsored by the Des Moines CVB. The setting offered spectacular views of the city and its landscape. Convention chair and IMT Des Moines Marathon race director Chris Burch welcomed everyone and then introduced USA Track & Field CEO Max Siegel. Siegel spoke about the camaraderie and kinship in the running community, a theme that would be touched on frequently throughout the weekend.

Networking, education, and information sharing remained a focus during the RRCA convention. The opening welcome session featured Iowa Governor Terry Branstad, who outlined the importance of Iowa’s Healthiest State Initiative and its goal to become the fittest state Marathonfoto.com

Documentary filmmaker Jon Dunham, director of The Spirit of the Marathon and the upcoming film BOSTON about the Boston Marathon, spoke at Saturday’s luncheon. Dunham outlined how his films show the power of running, which cuts across cultural boundaries and how the passion for the sport is a universal language.

During the National Running Awards Banquet on Saturday, the RRCA inducted Hall of Fame members Sara Mae Berman, Phil Stewart, and Jack Daniels. The RRCA also honored all the 2014 National Running Award winners and celebrated their contributions to the running community. You can read more about our awardees in the 2014 RRCA Annual Report found at www.rrca.org/about/governance/.

OUTSTANDING CLUB PRESIDENT OF THE YEAR Pete Abraham – Badgerland Striders – Wauwatosa, WI BROWNING ROSS SPIRIT OF THE RRCA Bee McLeod – Tidewater Striders – Norfolk, VA OUTSTANDING STATE REPRESENTATIVE David Meroney – Arkansas State Rep – Little Rock, AR OUTSTANDING VOLUNTEER OF THE YEAR Gary Howsam – Lake Grapevine Runners and Walkers – Grapevine, TX OUTSTANDING YOUTH PROGRAM DIRECTOR Amy Eddy – River City Runners and Walkers – Parkersburg, WV

in the nation.

For the second year, the RRCA convention included a Coaching Certification Cohort. Course registrants were able to receive the full requirement of classroom instruction, while also being able to network and engage socially with other convention attendees.

As the convention coincided with the 106th Drake Relays, our host made sure to include opportunities for attendees to take advantage of this prestigious event by providing tickets to the Friday night session. Friday’s luncheon featured an elite athlete panel that included 2012 Olympic silver medalist Leo Manzano and two-time USA One Mile Road champion Heather Kampf, both in Des Moines to compete at the Relays. The two also took time to mingle with attendees and pose for photos following the luncheon and contributed items to the RRCA’s live and silent auctions, whose proceeds support the Roads Scholar Fund, RunPro Camp, and the RRCA State Reps.

ROAD RUNNERS OF THE YEAR Meb Keflezighi, Open Male Sara Hall, Open Female Lloyd Hansen, Male Master Deena Kastor, Female Master Richard Hunter, Outstanding Challenged Athlete VI / Blind Youth Paralympic Experience – Folsom, CA EXCELLENCE IN JOURNALISM AWARDS Print Newsletter: The Oregon Distance Runner, Kelly Barten & Blake Timm, Co-Editors – Oregon Road Runners Club – Beaverton, OR E-Newsletter: The Space Coast Runner, Bob Rall, Editor – Space Coast Runners – Merritt Island, FL Excellence in Running Journalism: Christopher White – Pikes Peak Road Runners – Colorado Springs, CO OUTSTANDING WEBSITE Houston Area Road Runners Association – www.harra.org RRCA ROAD RACE OF THE YEAR The Genworth Virginia 10-Miler – Jeff Fedorko, Race Director – Lynchburg Road Runners Club – Lynchburg, VA

Nominations Open for 2015 National Running Awards The RRCA developed the RRCA National Running Awards to acknowledge the service and dedication shown by outstanding volunteers to the running community. Each year club and event leaders around the U.S. are encouraged to nominate outstanding individuals for an RRCA National Running Award. The outstanding contributors to our sport will be recognized at the 2016 RRCA Annual Banquet

26 • ClubRunning Fall 2015

and National Running Awards Ceremony. Each year the RRCA provides a travel stipend and one complimentary ticket for each awardee to attend the banquet and awards ceremony. Learn more about our recognition awards and nominate someone for an RRCA National Running Award at www.rrca.org/programs/national-running-awards.

RRCA.org

Program Spotlight

RRCA Welcomes Additional 2015 Runner Friendly Communities

by Andy Smith, RRCA Program Coordinator achievements in making it easy for people to be active.” Ann Arbor is also committed to assuring the safety of walkers, bikers, and drivers with a Walk-Bike-Drive Program that includes a Pedestrian Safety and Access Task Force.

Ann Arbor Track Club (AATC), the RRCA member club that submitted the application, has been in existence for more than 50 years. AATC is an important pillar of the local running community, organizing training groups, providing scholarships for high school runners, hosting fundraisers, and using the sport to build partnerships with the city and local businesses. AATC’s signature event is the annual Dexter to Ann Arbor Run, which served as the 2014 RRCA National Half Marathon Championship. The race is held in conjunction with the Taste of Ann Arbor, an annual food tasting event featuring local restaurants. Other Ann Arbor businesses that support running in the community include Ann Arbor Running Company, PR Fitness and several other running stores, coffee shops that allow runners to gather before group runs and fill water bottles, the world-famous Zingerman’s Deli, and many physical therapists who offer free clinics to runners.

“The City of Ann Arbor enjoys a positive relationship with the running [community],” says Mayor Christopher Taylor. “It offers numerous trails and paths, many of them close to the center of the city for runners to explore. It is truly a mecca for running enthusiasts.”

Community leaders providing support and letters of recommendation include Diane Scarpace, member of AATC’s board of directors; Mayor Christopher Taylor; Mitchell Garner, AATC president; Jamie M. Phillips, Burns Park Run Race codirector; Trevor Step, field marketing manager for Running Fit - Ann Arbor; Doug Goodhue, Dexter to Ann Arbor race director; and John R. Carnsland, president of FootPrints shoe store.

The RRCA is pleased to announce two additional Runner Friendly Community® designations for 2015: Ann Arbor and Milford, both in Michigan.

These communities have shown that they meet the program’s criteria, which include community infrastructure, community support, and local government support for running. Each city has shown it has an infrastructure that fosters physical activity in a safe environment. They have a proven track record of organizations and businesses working together to promote running as a healthy exercise and sport.

Most importantly, they exemplify positive relationships between the running community and local government.

RRCA’s Runner Friendly Community program exists to shine a national spotlight on communities that stand out as runner-friendly and provide incentives and ideas for communities to work toward becoming runner-friendly communities. Runner Friendly Communities increase the quality of life, improve physical activity for residents, and provide an increased economic impact for the community.

Ann Arbor is Michigan’s sixth largest city, with a population of more than 113,000 within the city limits and close to 345,000 within the metro area.

While just over 40 miles west of Detroit, the presence of the Ann Arbor University of Michigan gives Ann Arbor its own unique identity. One of the largest and foremost research universities in the country, Michigan has an enrollment in excess of 40,000 students and employs nearly 30,000 people.

The school’s presence creates not only ethnographic diversity, but it also fosters an appreciation for creativity, intellect, and innovation. All of these features are seen in what makes Ann Arbor a Runner Friendly Community.

Over 15% of Ann Arbor residents walk to work, more than six times the national average. As such, the city has created a tremendous infrastructure to support the residents’ desire to lead healthy lives.

There are more than 475 miles of sidewalks in Ann Arbor and over 57 miles of shared-use paths. The Border Trail Project aims to create a contiguous, 35-mile-long path along the Huron River, and almost the entire length of the river within city limits can be walked or run.

Included in this stretch along the Huron is the 69-acre Gallup Park.

Looped trails in the park allow for runs of up to 10 miles along flat terrain, and some sections are posted with markers every quarter-mile for speed training. Park facilities include drinking fountains and benches for taking a break or enjoying the scenery.

Local government repeatedly demonstrates its desire to make Ann Arbor runner-friendly. Since 2008, Ann Arbor has been recognized as a Gold-Status community in the Promoting Active Communities Assessment, a state initiative to promote active living in Michigan. A Gold award means that Ann Arbor “can document outstanding

RRCA.org

MILFORD, MICHIGAN

BigStockphoto.com

BigStockphoto.com

ANN ARBOR, MICHIGAN

Located in Michigan’s Huron Valley, about 40 miles northwest of Detroit, Milford has a population of 6,280, but serves as the central business district for another 25,000 people in the surrounding area. This downtown district is a National Historic Landmark, established just before the turn of the century.

Featuring many national retailers as well as local businesses, the downtown is busy and prominent enough to draw visitors from neighboring cities like Ann Arbor and Dearborn, even while Milford it manages to retain its smalltown charm. This combination of a bustling center amid quaint surroundings is reflected in many of the attributes that make Milford a Runner Friendly Community.

In May 2009, the Milford Trail officially opened. At 3.6 miles long, the trail connects the downtown YMCA to the entrance of spacious Kensington Park, which occupies 4,481 acres of both hilly

Fall 2015 ClubRunning • 27

Program Spotlight and flat scenic terrain. The park also contains multiple trails, including a 3-mile loop in its center, which crosses the Huron River. Another trail splits off from there, heading south for 4.75 miles, traversing wooded areas, wetlands, and prairie along the river. In addition to Kensington Park, Milford has beautiful rolling hills and extensive natural areas that offer ideal conditions for both beginning and experienced runners.

Milford government is a strong ally of runners and the running community, helping sponsor the Labor Day 30K Festival of Races, the town’s biggest running event that has served many times as the RRCA Michigan State Championship. Additionally, the government has made sure there’s a rich stable of pedestrian networks throughout the town,

complete with water fountains, streetlights, accessible bathrooms, and ample parking.

The town has also placed signs illustrating how local trails connect to one another.

The Huron Valley Athletic Club (HVAC), the RRCA member that submitted the application, is the largest running club in Milford. It puts on 13–24 events per year, the highlight of which is the Labor Day 30K festival. HVAC also promotes healthy living through running by donating money to various organizations, including the Milford track team, community sharing and swim and dive teams. HVAC is joined in its efforts to make Milford a healthy community by several other local entities. Shoe store Feets Sake sponsors and hosts several races in the community, while the Huron Valley Recreation

Authority provides indoor tracks, pools, and community fitness centers.

“The Huron Valley region is a very active area, and it’s easy to see why because there’s so much offered in every direction you go,” said Shannon Loso, Huron Valley director of recreation and community education. “We’ll continue to grow our offerings and are starting to put our resources in the right areas so we can focus both on the enrichment and recreational opportunities for our community.”

Community leaders providing support and letters of recommendation include Jennifer Barret, Huron Valley Chamber of Commerce; Shannon Loso; Doug Klingensmith, HVAC president; Jerry Aubry, Milford village president; and Bartholomew D. Reed, executive director of the Carls Family YMCA.

Championship Spotlight

Go! Mile: One Lap. One Mile. One Fast Little Race

By Kelly “K2” Richards, RRCA At-Large Director, 2-Time Go! Mile Finisher Generally, the RRCA focuses on longer-distance road running, but as a supporting partner for the Bring Back the Mile movement, the RRCA added the mile distance to its slate of national championship races a few years ago. The Go! Mile, held in Little Rock, AR on June 20, proudly hosted the RRCA National 1-Mile Championship for the second year in a row.

The five-year-old race moved to a new venue this year, beginning and ending at the William J. Clinton Presidential Library on the Arkansas River in Little Rock. The single-lap course made its way through the quiet, but already steamy-hot streets of downtown.

The 500-person race featured seven heats ranging from the First Mile for those running their first race to the elite heat in which the RRCA national champions were crowned.

The event finished with everyone’s favorite heat—the Mini Mile—for kids.

Daniel Kirwa (AR) won the elite race in 4:22:20. It was the women who were particularly fast this year, setting eight of the nine Arkansas state records (see insert). The top two women, Lauren Paquette (TN) 4:41:21 and Christy Cazzola (WI) 4:43:62, finished within three seconds of each other and didn’t slow down after the race. A week later they went to Eugene, OR to participate in the USA Track & Field Championships.

Following the race, everyone was encouraged to take a “Victory Lap” through downtown to receive free craft beer, appetizers, museum admission, and more by simply showing RRCA National 1-Mile Champions OPEN

Daniel Kirwa (28, Searcy, AR) 4:22:2 Lauren Paquette (28, Memphis, TN) 4:41.2

their Victory Lap bracelet at the dozen-plus businesses that supported the race. It was a great and fun way to keep the racers downtown to celebrate like champions all day long.

Arkansas State Age-Group Records Set at 2015 Go! Mile Women Overall: Lauren Paquette, 4:41.21 14&Under: Rachel Barnhardt, 5:45.61 15–19: Amanda Goetschius, 4:56.98 25–29: Christy Cazzola, 4:43.62 30–34: Lauren Paquette, 4:41.21 40–44: Kem Thomas, 5:37.91 45–49: Cortney Allison, 6:19.52 50–54: Lynn O’Neal, 6:16.31 65–69: Julie Bridgeforth, 7:57.83 Men 65–69: Randy Taylor, 6:28.39 Kelly Richards

MASTERS

Mark Ferguson (42, Little Rock) 4:46.7 Kem Thomas (41, Searcy, AR) 5:37.9 GRAND MASTERS

Ron Mitchell (51, Little Rock) 5:00.2 Lynn O’Neal (51, Bryant, AR) 6:16.3 SENIOR GRAND MASTERS

David McCormick (60, Dardanelle, AR) 6:14.6 Debbie Hill (64, Hot Springs, AR) 7:20.4 28 • ClubRunning Fall 2015

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Fun Mile 5km Walk/Run 10km race Half-Marathon Marathon runbarbados@gmail.com www.runbarbados.org /RunBarbadosSeries

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Championship Spotlight

Hy-Vee Road Race 5K–RRCA National 5K Championship More than 4,000 runners of all ages, including world-class road runners, competed in April’s Hy-Vee Road Races at the Drake Relays in Des Moines. Runners took to the streets to compete for $120,000 in combined prize money in the half marathon, 10K, and 5K races.

Des Moines resident Sammy Rotich won the men’s 5K race in 14:52. Former Drake Bulldog standout Ben Jaskowiak was third in 15:38. The women’s 5K race saw Genet Beyene win by eight seconds, finishing in 15:51. Another Bulldog standout, Casey McDermott, was third in 17:35.

The Hy-Vee Road Races marked the official conclusion of the 2015 Drake Relays presented by Hy-Vee and the conclusion of the 57th Annual RRCA National Convention, also held in Des Moines.

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Courtesy of Drake Athletics RRCA National 5K Champions OVERALL Sammy Rotich, 14:51 Genet Beyene, 15:51 MASTERS Paxton Bennet, 17:52 Erin Block, 18:36

Lena Hollmann, former Southern Region Director for the RRCA, is the 5K Senior Grand Master Champion at the Hy-Vee 5K in Des Moines.

GRAND MASTERS Brett Daugherty, 18:21 Janean Griffith, 24:11 SENIOR GRAND MASTERS Tim Murphy, 20:12 Lena Hollmann, 25:29

RRCA National Half Marathon Championship Recap Compiled with permission from articles by Bret Bevens and Jay W. Bennett from the Parkersburg News and Sentinel At first it appeared that the women’s side of the Parkersburg News and Sentinel Half Marathon in Parkersburg, WV might be competitive as five women broke out ahead of the pack: Ethiopian Buze Diriba and a quartet of Kenyans Hannah Wanjiru, Lilian Mariita, Cynthia Jerop, and Susan Jerotich.

This year’s race was the 29th running of the event and it belonged to Diriba who, in her first News and Sentinel Half Marathon, turned in a time of 1:12:56 to earn the overall medalist and take home the grand prize of $3,000. With her win here, Diriba was also named the RRCA National Half Marathon Champion.

As the race started Diriba, Wanjiru, Mariita, and Jerotich along with Aubrey Moskal of Morgantown, WV set the pace through the first mile. By the 2-mile mark, Diriba’s lead had extended to 10 yards over Wanjiru and Mariita. By the third mile marker, Diriba was lengthening her lead and had a time of 15:28. By the race’s halfway point, Diriba had opened up a comfortable lead over the Kenyans. Further back in the race, Moskal was making her move in the more hilly regions of the course.

At the 7-mile marker, Diriba had a time of 37:16 and had built a 100-yard lead over Wanjiru, who was in second place with a time of 1:13:43. Moskal was the top American. She missed second place by 11 seconds,

clocking in with a time of 1:13:54 and earning $1,500.

In the men’s race Kenyan Kimutai Cheruiyot, 29, ran away with it and was named RRCA National Half Marathon Champion for 2015. Racing in Wood County for the first time in his career, this year’s Pittsburgh Half Marathon winner easily topped the field with a time of 1:02:53.

Cheruiyot, who runs marathons and won the 44th MetroPCS Dallas Marathon this past December, ran all alone for most of the 13.1mile race.

By the time miles 3 and 4 were in the

RRCA National Half Marathon Champions OVERALL

Kimutai Cheruiyot (Kenya, 1:02:42) Buze Diriba (Ethiopia, 1:12:56) MASTERS

Richard Kessio (Kenya, 1:10:28) Amy Eddy (Williamstown, WV, 1:39:34) GRAND MASTERS

John Piggot (Williamsburg, VA, 1:22:45) Sherri Martin (W. Alexander, PA, 1:27:43) SENIOR GRAND MASTERS

Jeff Baughan, Parkersburg News & Sentinel

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books, it was all Cheruiyot. Noah Chepngabit and Duncan Kwemboi managed to stay somewhat close to Cheruiyot, who won $3,000 for finishing first, but after the victor logged a 4:12 fourth mile, the battle was only for second place. As it turned out, both Chepngabit and Kwemboi went off-course and didn’t finish the race. In the end, Josphat Kiptanui Too finished second in 1:05:21, followed by Julius Koskei, 9 seconds behind Too. In addition to the overall prize money, the race provided $750 to the top male and female Masters and Grand Masters champions.

Bill Long (Berea, OH, 1:26:36) Janalee Stock (Athens, OH, 1:45:19) RRCA.org

Training Tips

It’s Okay to Take a Day Off from Running BigStockPhoto.com

By Jason Saltmarsh, RRCA Certified Running Coach If you don’t rest enough, your body can’t adapt. Soon, you’re caught in a downward spiral of tough workouts, poor race times, fatigue, and grouchiness. If you’ve trained hard in the past, you know there’s a razor-thin line between smart training and overtraining.

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The Power of Rest Days Here, in a nutshell, is how training works: You break your body down through rigorous workouts and force it to adapt by rebuilding itself into a stronger machine. To rebuild your body into a stronger version of itself, you need to feed it, care for it, and let it rest. Most of the good stuff happens while you’re happily drooling on your pillow in the middle of the night.

Jason Saltmarsh is an RRCA certified running coach and competitive masters runner from seacoast New Hampshire. You can find him online at www.saltmarshrunning.com.

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All right, listen up! You can take a day off from running without losing your fitness and becoming a born-again couch potato. I know you’re worried about missing your next workout, deviating from your training plan, or feeling like a quitter. But, seriously, get over yourself.

I’m as guilty as anyone of pushing too hard, too soon, and too often. That’s why I’m sitting here with my left foot in a boot, typing this article, my crutches leaning against the wall behind me. Take it from an injured runner: A day off could save you weeks of pain and misery down the road.

If you’re a competitive runner, you know that running through discomfort is required to run faster and longer. But running through pain is not. At the first sign of pain, whether it’s sharp, dull, throbbing, zinging, pulling, or intermittent, you need to stop. Take a day or two off.

Ice, rest, and think about recent changes you’ve made to your running program.

Regular life gets in the way too. If you’re sleeping badly, are stressed out at work, going through a rocky relationship, or feeling down, your running will suffer. Body and mind work in tandem, and both mental and physical stress can impact performance. Of course, running may also be the way you find peace in trying times. So follow your gut. Just remember it’s okay to take a day off from running and nap instead.

Nobody is going to clap for you and ring cowbells on your training run before work. You’re not going to disappoint your tweeps if you take a day off and miss a chance to post another selfie with a mileage update. So run strong and work hard if you enjoy that sort of thing, but don’t risk it all for the sake of a run streak or a perfect training plan. Enjoy the miles and when injury, stress, or fatigue come knocking at your door, let them in and learn from them. If you don’t, they’ll burn your house down.

As Nietzsche and, more recently, Kelly Clarkson have told us, “What doesn’t kill you makes you stronger.� While this conviction has helped me power through the last six miles of a marathon, it can lead to injury if it becomes your training mantra. Beware of the toos: too fast, too often, too much, too soon.

5 Signs You Need a Rest Day Increased Resting Heart Rate: Monitor your waking heart rate. An increase over time could indicate that you’re overtraining or dealing with an unusual amount of stress.

General Fatigue: If you feel like you’re moving under water and it’s tough just getting through the day, you may be doing too much.

Oftentimes, you’ll find yourself fighting a cold or just feeling under the weather.

Trouble Sleeping: If you’re training too much, it can disrupt your circadian rhythm and make sleeping through the night impossible.

If you find yourself waking up more than usual and having difficulty sleeping, it could be a sign that you need to take it down a notch.

Moodiness: Are you overreacting to little things? Snapping at your family? Feeling depressed about your running? It might be a side effect of pushing yourself too hard. Find your happy place.

Lingering Muscle Soreness: If you run hard, you’re going to hurt.

That’s expected and it’s totally okay. What’s not okay is lingering soreness in one spot that’s persistent or that worsens over time. That points to possible injury.

If you can check off three or more items on this list, you’ve earned a rest day. But that doesn’t mean doing nothing. Focus on eating well and sleeping well, and continue to stretch or foam roll as you normally would to maintain good muscular health. A little “prehab� outweighs rehab any day.

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Fall 2015 ClubRunning • 31

MIKE RUT T – HOK A ONE ONE ELITE 800 METER RUNNER

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